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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	19.4% 562kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	239% 310g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	74% 41.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	30% 299mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, standard snack-type, with whole wheat 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, with whole wheat 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, with whole wheat:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• 1 pound of Boiled California Red Kidney Beans has 1.5 times more Copper and 2 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 2.5 times more Calcium, 2.9 times more Manganese, 2.6 times more Phosphorus, 7.3 times more Selenium, 187 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, with whole wheat contain similar levels of Iron and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.7 times more Energy, 198.2 times more Fat, 310.4 times more Saturated Fat, 27.9 times more Omega 3, 351.9 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6