Comparing Nutrients in 1 kilogram Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	157% 4560kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	296% 50.4g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	517% 672g	175% 228g	130g per day for Men 19-50 years
Sugars	11% 8g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	197% 75g	168% 64g	38g per day for Men 19-50 years
Protein	195% 109g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 45.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	87.5% 350μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	246% 2460mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	564% 5.1mg	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	335% 27mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	355% 1490mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1052% 24mg	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	506% 3540mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	100% 3390mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	296% 163μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.89% 33g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled Kidney Beans:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 2.6 times more Vitamin B2, 7.9 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 1 kilogram for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled Kidney Beans:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 7 times more Calcium, 2.4 times more Copper, 1.2 times more Iron, 3.5 times more Magnesium, 5.6 times more Manganese, 2.6 times more Phosphorus, 14.8 times more Selenium, 370 times more Sodium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 20.3 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 3.6 times more Energy, 31.8 times more Fat, 28.3 times more Saturated Fat, 5.4 times more Omega 3, 46.6 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.