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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	52.7% 1529kcal	77.3% 2241kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	204% 265g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	182% 102g	93% 52g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	185% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	62.3% 9.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	37.6% 376mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	163% 1.47mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	242% 3633mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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: 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 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 Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 1 pound of Red Kidney Beans has 1.2 times more Vitamin B1, 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 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 9.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 1 pound of Red Kidney Beans has 2.2 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 6.3 times more Potassium and 2.5 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 66.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has more Omega 3, 6.6 times more Fiber and 2 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, 23.2 times more Fat, 31.2 times more Saturated Fat, 20 times more Omega 6 and 5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Carbohydrate per one pound.
• 1 pound of 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