Comparing Nutrients in 1 pound Boiled Kidney Beans VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Boiled Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	20% 576kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	188% 32g	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	239% 310g	130g per day for Men 19-50 years
Sugars	2% 1.45g	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	76.4% 29g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	63% 0.82mg	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	65.8% 263μg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	16% 159mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Crackers, standard snack-type, with whole wheat:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 2 times more Vitamin B1, 4.2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 96.7 times more Vitamin E and 1.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• Boiled All Types Kidney Beans have 1.9 times more Potassium and 24.5 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.8 times more Calcium, 1.6 times more Iron, 2.1 times more Manganese, 2.6 times more Phosphorus, 7.9 times more Selenium and 748 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, standard snack-type, with whole wheat have similar amounts of Copper, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Fiber than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3.6 times more Energy, 35.7 times more Fat, 59.5 times more Saturated Fat, 5.2 times more Omega 3, 65.2 times more Omega 6, 3 times more Carbohydrate and 32.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, standard snack-type, with whole wheat have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.