Comparing Nutrients in 1 pound Canned Kidney Beans VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Canned Kidney Beans	Cracker, meal	Recommended Dietary Allowance
Energy	13% 381kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	282% 367g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	2.06% 1.5g	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cracker, meal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	42.4% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.6% 0.18mg	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	41% 163μg	154% 617μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cracker, meal	Recommended Dietary Allowance
Calcium	15.4% 154mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	113% 1.02mg	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	66.3% 5.3mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	186% 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	58.3% 408mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	349% 192μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cracker, meal:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B6, more Vitamin C and 13.7 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 6 times more Vitamin B1, 9.2 times more Vitamin B2, 13.9 times more Vitamin B3, 3.4 times more Vitamin B5, 3.8 times more Vitamin B9 and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cracker, meal:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 2.1 times more Potassium, 18.5 times more Sodium and 10.3 times more Water than Cracker, meal.
• While Cracker, meal contains 1.7 times more Copper, 4 times more Iron, 5.6 times more Manganese, 47 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cracker, meal have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2.1 times more Omega 3, 5.6 times more Sugars and 1.7 times more Fiber than Cracker, meal.
• While Cracker, meal contains 4.6 times more Energy, 2.8 times more Fat, 6.4 times more Omega 6, 5.6 times more Carbohydrate and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.