Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	19.4% 562kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	1.8% 1.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 31.5g	g per day for Men 19-50 years
Fiber	111% 42g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	74% 41.4g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	22% 0.29mg	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	104% 417μg	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	NA	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	30% 299mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	52.4% 0.47mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	97% 2.23mg	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	161% 1125mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Crackers, standard snack-type, regular:

• 1 pound of Boiled California Red Kidney Beans has 1.7 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 3.2 times more Vitamin B1, 7.4 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, regular provide similar amounts of Vitamin B9 per one pound.
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Crackers, standard snack-type, regular:

• 1 pound of Boiled California Red Kidney Beans has 2.8 times more Copper, 2.7 times more Magnesium, 3.6 times more Potassium and 1.8 times more Zinc than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 1.8 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium and 181.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 4 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 4.1 times more Energy, 293.7 times more Fat, 397.3 times more Saturated Fat, 48.3 times more Omega 3, 578.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6