Comparing Nutrients in 1 pound California Red Kidney Beans VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	250% 324g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	5.5% 4g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	297% 113g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	197% 111g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, reduced fat	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	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	52.3% 0.68mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	88.5% 885mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	112% 1mg	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	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	419% 9.65mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, wheat, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Crackers, wheat, reduced fat 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, wheat, reduced fat:

• 1 pound of California Red Kidney Beans has 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 2.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Crackers, wheat, reduced fat:

• 1 pound of California Red Kidney Beans has 2.4 times more Calcium, 4.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 7.1 times more Potassium and 1.5 times more Zinc than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 2.1 times more Manganese, 3.3 times more Selenium and 70.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 7.3 times more Fiber and 2.6 times more Protein than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 1.3 times more Energy, 53.5 times more Fat, 58.7 times more Saturated Fat, 10.3 times more Omega 3 and 114.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, wheat, reduced fat offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6