Comparing Nutrients in 1 pound Boiled Kidney Beans VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Boiled Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	20% 576kcal	77.4% 2245kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	117% 1.86g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	225% 38.3g	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	188% 244g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	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	52.5% 20g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	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	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	48% 0.62mg	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	79.4% 318μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	16% 159mg	77% 771mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	27.7% 0.25mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	138% 3.18mg	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	225% 1574mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	244% 3660mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Boiled All Types Kidney Beans have 3.9 times more Copper, 1.4 times more Potassium, 1.2 times more Zinc and 19.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 4.9 times more Calcium, 1.6 times more Manganese, 2.5 times more Phosphorus, 19.8 times more Selenium and 807 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.5 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 3.9 times more Energy, 53.4 times more Fat, 63 times more Saturated Fat, 2.4 times more Omega 3, 78.1 times more Omega 6, 2.4 times more Carbohydrate and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.