Comparing Nutrients in 1 pound California Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	51.6% 1497kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	231% 301g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	297% 113g	122% 46.3g	38g per day for Men 19-50 years
Protein	197% 111g	91% 51g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	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	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	129% 1.68mg	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	39.7% 159μg	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	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	88.5% 885mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	277% 2.5mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	483% 11mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• Raw California Red Kidney Beans have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• Raw California Red Kidney Beans have 2 times more Copper, 3.3 times more Iron and 3.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.5 times more Manganese, 5.4 times more Selenium and 39.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.4 times more Fiber and 2.2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Energy, 63.4 times more Fat, 57.5 times more Saturated Fat, 11 times more Omega 3 and 93.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Carbohydrate per 1 lb.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.