Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	20% 576kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	214% 278g	130g per day for Men 19-50 years
Sugars	2% 1.45g	51% 37g	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	1.8% 1.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 31.5g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22% 0.29mg	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	147% 590μg	104% 417μg	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	6.05% 5.44mg	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	0.91% 0.14mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	12.7% 127mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	52.4% 0.47mg	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	167% 13.3mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	97% 2.23mg	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	92% 644mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Crackers, standard snack-type, regular:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 2.6 times more Vitamin B1, 7.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5, 101 times more Vitamin E and 8.3 times more Vitamin K than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Crackers, standard snack-type, regular:

• 1 pound of Boiled Red Kidney Beans has 2.3 times more Copper, 2.5 times more Magnesium, 3.4 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 4.3 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus, 5.6 times more Selenium and 363 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, standard snack-type, regular contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 3.2 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 4 times more Energy, 52.9 times more Fat, 77.3 times more Saturated Fat, 9.2 times more Omega 3, 108.1 times more Omega 6, 2.7 times more Carbohydrate and 25.6 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6