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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	143% 4160kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	581% 755g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	203% 113g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.7% 26g	3.18% 118g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 10 times more Vitamin B2, 2 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Crackers, whole-wheat, reduced fat as well as Raw California Red 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, reduced fat vs California Red Kidney Beans:

• Crackers, whole-wheat, reduced fat have 2.3 times more Manganese, 4.4 times more Selenium and 67.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium and 4 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat, reduced fat have 1.3 times more Energy, 30.4 times more Fat, 29.6 times more Saturated Fat, 4.7 times more Omega 3, 58.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Fiber and 2.1 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.