Comparing Nutrients in 1 pound California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	51.6% 1497kcal	77.3% 2241kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	297% 113g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	197% 111g	93% 52g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	185% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	51.6% 0.67mg	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	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	62.3% 9.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	88.5% 885mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	163% 1.47mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	155% 3.56mg	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	178% 1243mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	242% 3633mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 1 pound of California Red Kidney Beans has 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 1 pound of California Red Kidney Beans has 2.4 times more Calcium, 3.4 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 6.9 times more Potassium and 2.3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 3.4 times more Selenium and 72.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has more Omega 3, 10.8 times more Fiber and 2.1 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 1.5 times more Energy, 98.2 times more Fat, 133.4 times more Saturated Fat and 84.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3