Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	19.4% 562kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	258% 336g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	74% 41.4g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	30% 0.39mg	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	84% 336μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	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	NA	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	30% 299mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	70% 0.63mg	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	169% 13.5mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	135% 3.1mg	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	88.8% 621mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 11.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 3.5 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 2.8 times more Potassium, 1.2 times more Zinc and 13.3 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.9 times more Iron, 2.2 times more Manganese, 8.6 times more Selenium and 235.3 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 3.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.4 times more Energy, 96 times more Fat, 118.1 times more Saturated Fat, 17.3 times more Omega 3, 213.6 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Protein per 1 lb.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.