Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	51.5% 1492kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	231% 301g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	297% 113g	122% 46.3g	38g per day for Men 19-50 years
Protein	205% 115g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	129% 1.68mg	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	446% 1783μg	39.7% 159μg	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	NA	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	59.4% 594mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	277% 2.5mg	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	493% 39.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	483% 11mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Royal Red Kidney Beans has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 11.2 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 2.3 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Royal Red Kidney Beans has 1.8 times more Copper, 3.1 times more Iron and 3.5 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 1.8 times more Calcium, 2.2 times more Manganese, 5.4 times more Selenium and 33.7 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 2.4 times more Fiber and 2.3 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 1.4 times more Energy, 35.2 times more Fat, 31.8 times more Saturated Fat, 6.1 times more Omega 3 and 51.9 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6