Comparing Nutrients in 1 pound California Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	81% 26g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	268% 349g	130g per day for Men 19-50 years
Sugars	NA	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 14.5g	g per day for Men 19-50 years
Fiber	297% 113g	36% 13.6g	38g per day for Men 19-50 years
Protein	197% 111g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	24.4% 0.32mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	44% 0.39mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	59% 1.36mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	269% 4037mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 1 pound for California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw California Red Kidney Beans have 7 times more Calcium, 12.6 times more Copper, 16.7 times more Iron, 10.7 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 17.3 times more Potassium and 5.8 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 80.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.5 times more Omega 3, 8.3 times more Fiber and 9.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Energy, 61.6 times more Fat, 158.6 times more Saturated Fat, 24.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 1 lb.