Comparing Nutrients in 1 kilogram Nabisco, Nabisco Ritz Crackers VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	170% 4920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	239% 232g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	770% 12.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	568% 97g	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	489% 635g	175% 228g	130g per day for Men 19-50 years
Sugars	112% 81.4g	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	8.14% 5.9g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 63.3g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	168% 64g	38g per day for Men 19-50 years
Protein	129% 72.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	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	368% 4.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	305% 48.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	180% 720μg	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	233% 35mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	417% 500μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	154% 1540mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	559% 44.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	390% 2730mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	83.6% 46μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	588% 8820mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.84% 31g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nabisco, Nabisco Ritz Crackers vs Boiled Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5, 116.3 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 1 kilogram for Nabisco, Nabisco Ritz Crackers vs Boiled Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 4.4 times more Calcium, 2 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 4.2 times more Selenium and 882 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 1.6 times more Zinc and 21.5 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 1 kilogram:

• Nabisco, Nabisco Ritz Crackers have 3.9 times more Energy, 46.4 times more Fat, 74.7 times more Saturated Fat, 7.2 times more Omega 3, 89.4 times more Omega 6, 2.8 times more Carbohydrate and 25.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Nabisco, Nabisco Ritz Crackers as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.