Comparing Nutrients in 1 kilogram Crackers, whole-wheat, reduced fat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	143% 4160kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	581% 755g	172% 224g	130g per day for Men 19-50 years
Sugars	17% 12g	NA	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	% 9g	NA	g per day for Men 19-50 years
Fiber	287% 109g	245% 93g	38g per day for Men 19-50 years
Protein	203% 113g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Boiled California Red 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	154% 1.85mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	80% 1.04mg	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	75% 300μg	185% 740μg	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	72% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	321% 2.9mg	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	445% 35.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	138% 3.18mg	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	520% 3640mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.7% 26g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, reduced fat versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, whole-wheat, reduced fat has 1.4 times more Vitamin B1, 9.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.8 times more Vitamin B2 and 2.5 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat, reduced fat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, reduced fat vs Boiled California Red Kidney Beans:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 1.5 times more Copper, 2.5 times more Magnesium, 7.2 times more Manganese, 2.7 times more Phosphorus, 11.8 times more Selenium, 186.3 times more Sodium and 3.5 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Calcium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Boiled California Red Kidney Beans contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 3.4 times more Energy, 84.3 times more Fat, 76.2 times more Saturated Fat, 12.4 times more Omega 3, 158.2 times more Omega 6, 3.4 times more Carbohydrate and 1.2 times more Protein than Boiled California Red Kidney Beans.
• Both Crackers, whole-wheat, reduced fat and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6