Comparing Nutrients in 1 pound California Red Kidney Beans VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	California Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	51.6% 1497kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	17.3% 2.93g	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	2.38% 1.72g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	197% 111g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	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	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	29.7% 0.39mg	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	141% 562μg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	88.5% 885mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	73% 0.66mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	126% 2.9mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Crackers, saltines, fat-free, low-sodium:

• Raw California Red Kidney Beans have 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.7 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B1 per 1 lb.
• Both Raw California Red Kidney Beans as well as Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium:

• Raw California Red Kidney Beans have 8.9 times more Calcium, 7.6 times more Copper, 1.2 times more Iron, 6.2 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 13 times more Potassium and 2.7 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 6.7 times more Selenium and 77.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.2 times more Omega 3, 9.2 times more Fiber and 2.3 times more Protein than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 6.4 times more Fat, 12 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.