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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, whole-wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	147% 4270kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	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	535% 696g	175% 228g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	168% 64g	38g per day for Men 19-50 years
Protein	189% 106g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	18% 669g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 47 times more Vitamin E and 3.2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B2, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Crackers, whole-wheat 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, whole-wheat vs Boiled Kidney Beans:

• Crackers, whole-wheat have 1.9 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 2.4 times more Phosphorus, 9.2 times more Selenium, 800 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 22.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat have 3.4 times more Energy, 28.3 times more Fat, 28.3 times more Saturated Fat, 5 times more Omega 3, 56.4 times more Omega 6, 3.1 times more Carbohydrate, 3.7 times more Sugars, 1.6 times more Fiber and 1.2 times more Protein than Boiled All Types Kidney Beans.
• Both Crackers, whole-wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.