Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	147% 4270kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	112% 145g	130g per day for Men 19-50 years
Sugars	16.4% 12g	25.5% 18.5g	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	0% 0g	0% 0g	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 18.5g	g per day for Men 19-50 years
Fiber	271% 103g	113% 43g	38g per day for Men 19-50 years
Protein	189% 106g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	57% 0.74mg	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	70% 280μg	90% 360μg	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	94% 14mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	150% 1.35mg	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	418% 33.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	73% 1.68mg	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	473% 3310mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat vs Canned Kidney Beans:

• Crackers, whole-wheat have 1.6 times more Vitamin B1, 11.3 times more Vitamin B3, 6 times more Vitamin B5, 2.5 times more Vitamin B6, 70.5 times more Vitamin E and 6.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, whole-wheat vs Canned Kidney Beans:

• Crackers, whole-wheat have 3.1 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 12.8 times more Manganese, 3.7 times more Phosphorus, 1.5 times more Potassium, 11.2 times more Selenium, 2.7 times more Sodium and 5.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.5 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat have 5.1 times more Energy, 23.6 times more Fat, 14.6 times more Saturated Fat, 10.3 times more Omega 3, 57.5 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.