Comparing Nutrients in 1 pound California Red Kidney Beans VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	51.6% 1497kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	287% 373g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.85g	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	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	297% 113g	197% 75g	38g per day for Men 19-50 years
Protein	197% 111g	64% 36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	73.3% 0.95mg	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	447% 1787μg	53.3% 213μg	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	22.7% 20.4mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	88.5% 885mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	129% 1.16mg	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	530% 42.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	488% 11.2mg	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	262% 1837mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, crispbread, rye per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Crackers, crispbread, rye:

• 1 pound of California Red Kidney Beans has 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin C than Crackers, crispbread, rye.
• Both California Red Kidney Beans and Crackers, crispbread, rye provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Crackers, crispbread, rye:

• 1 pound of California Red Kidney Beans has 6.3 times more Calcium, 4.3 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus and 4.7 times more Potassium than Crackers, crispbread, rye.
• While 1 lb of Crackers, crispbread, rye contains 2.5 times more Manganese, 11.4 times more Selenium and 37.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, crispbread, rye contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.5 times more Fiber and 3.1 times more Protein than Crackers, crispbread, rye.
• While 1 lb of Crackers, crispbread, rye contains 8.9 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, crispbread, rye offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6