Comparing Nutrients in 1 pound Red Kidney Beans VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	52.7% 1529kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	281% 365g	130g per day for Men 19-50 years
Sugars	13% 9.53g	6.3% 4.6g	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	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	181% 69g	273% 104g	38g per day for Men 19-50 years
Protein	182% 102g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	95% 1.23mg	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	51% 204μg	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	0.5% 0.45mg	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	6.35% 0.95mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	37.6% 376mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	232% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	1058% 24.3mg	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	263% 1842mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, rye, wafers, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Crackers, rye, wafers, plain:

• 1 pound of Red Kidney Beans has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 1.3 times more Vitamin B2 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, rye, wafers, plain provide similar amounts of Vitamin K per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Crackers, rye, wafers, plain:

• 1 pound of Red Kidney Beans has 2.1 times more Calcium, 1.5 times more Copper, 1.2 times more Phosphorus and 2.7 times more Potassium than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 4.8 times more Manganese, 7.4 times more Selenium and 46.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, rye, wafers, plain contain similar levels of Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 7.5 times more Omega 3, 2.1 times more Sugars and 2.3 times more Protein than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, rye, wafers, plain offer comparable quantities of Energy per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6