Comparing Nutrients in 1 pound Red Kidney Beans VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	239% 311g	130g per day for Men 19-50 years
Sugars	13% 9.53g	2.3% 1.68g	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	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	125% 47.6g	38g per day for Men 19-50 years
Protein	182% 102g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, whole-wheat, low salt	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	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	64% 0.83mg	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	31.8% 127μg	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% 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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	224% 2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	443% 10mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, whole-wheat, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Crackers, whole-wheat, low salt:

• 1 pound of Red Kidney Beans has 3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 2.1 times more Vitamin B3, 4.1 times more Vitamin E and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 1 pound of Red Kidney Beans has 1.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 2 times more Manganese, 4.6 times more Selenium and 15.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 5.7 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 1.3 times more Energy, 16.2 times more Fat, 22 times more Saturated Fat and 27.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, low salt offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6