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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	20% 576kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	188% 32g	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	239% 310g	130g per day for Men 19-50 years
Sugars	2% 1.45g	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	63% 0.82mg	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	65.8% 263μg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	12.7% 127mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, standard snack-type, with whole wheat 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, with whole wheat 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, with whole wheat:

• 1 pound of Boiled Red Kidney Beans has 2.2 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 2 times more Vitamin B1, 4.2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 96.7 times more Vitamin E and 1.7 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, with whole wheat 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, with whole wheat:

• 1 pound of Boiled Red Kidney Beans has 1.2 times more Copper and 1.9 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 6 times more Calcium, 1.9 times more Manganese, 2.5 times more Phosphorus, 7.3 times more Selenium and 374 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, standard snack-type, with whole wheat contain similar levels of Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Fiber than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.6 times more Energy, 35.7 times more Fat, 60.3 times more Saturated Fat, 5.3 times more Omega 3, 65.8 times more Omega 6, 3 times more Carbohydrate and 32.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, standard snack-type, with whole wheat offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6