Comparing Nutrients in 1 pound Boiled Kidney Beans VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Boiled Kidney Beans	Crackers, multigrain	Recommended Dietary Allowance
Energy	20% 576kcal	75.4% 2186kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	46.8% 15g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	386% 6.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	279% 47.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	236% 307g	130g per day for Men 19-50 years
Sugars	2% 1.45g	75% 54.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	41.8% 16g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	41% 0.53mg	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	147% 590μg	117% 467μg	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	0.91% 0.14mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, multigrain	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	76% 0.68mg	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	126% 10mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	NA	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	89.4% 626mg	189% 1324mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	267% 4005mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Crackers, multigrain:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9 and more Vitamin C than Crackers, multigrain.
• While Crackers, multigrain contain 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 5.9 times more Vitamin B3, 58.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, multigrain have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Crackers, multigrain:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Potassium and 26.8 times more Water than Crackers, multigrain.
• While Crackers, multigrain contain 2.1 times more Phosphorus, 23.7 times more Selenium and 883 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, multigrain have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.8 times more Fiber and 1.2 times more Protein than Crackers, multigrain.
• While Crackers, multigrain contain 3.8 times more Energy, 40.8 times more Fat, 45.2 times more Saturated Fat, 8 times more Omega 3, 96.6 times more Omega 6, 3 times more Carbohydrate and 37.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.