Comparing Nutrients in 1 kilogram Crackers, wheat, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, wheat, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	157% 4550kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	617% 9.87g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	440% 74.7g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	175% 228g	130g per day for Men 19-50 years
Sugars	214% 155g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.8% 4.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 118g	NA	g per day for Men 19-50 years
Fiber	182% 69g	168% 64g	38g per day for Men 19-50 years
Protein	130% 73g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.84mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	103% 15.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	92% 920mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	330% 26.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	431% 3020mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	466% 6990mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, regular vs Boiled Kidney Beans:

• Crackers, wheat, regular have 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 51.7 times more Vitamin E and 1.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• Both Crackers, wheat, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, regular vs Boiled Kidney Beans:

• Crackers, wheat, regular have 2.6 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 9 times more Selenium, 699 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Potassium and 24.3 times more Water than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Boiled All Types Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, regular have 3.6 times more Energy, 32.8 times more Fat, 44 times more Saturated Fat, 5.8 times more Omega 3, 69.2 times more Omega 6, 3.1 times more Carbohydrate and 48.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Crackers, wheat, regular and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Crackers, wheat, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.