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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	51.5% 1492kcal	74% 2145kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	73.4% 23.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	70.8% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	226% 294g	130g per day for Men 19-50 years
Sugars	NA	81.6% 59g	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	297% 113g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	205% 115g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, 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	147% 1.77mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	47.5% 0.62mg	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	56.7% 227μg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.3% 43.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	59.4% 594mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	160% 1.44mg	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	249% 20mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	351% 8.08mg	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	143% 998mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	278% 153μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	57.5% 862mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Crackers, wheat, low salt 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, wheat, low salt:

• 1 pound of Royal Red Kidney Beans has 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• While 1 lb of Crackers, wheat, low salt contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• 1 pound of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, wheat, low salt 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, wheat, low salt:

• 1 pound of Royal Red Kidney Beans has 2.7 times more Calcium, 3.1 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 6.6 times more Potassium and 1.7 times more Zinc than Crackers, wheat, low salt.
• While 1 lb of Crackers, wheat, low salt contains 1.6 times more Manganese, 10.5 times more Selenium and 14.6 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 5.5 times more Fiber and 2.9 times more Protein than Crackers, wheat, low salt.
• While 1 lb of Crackers, wheat, low salt contains 1.4 times more Energy, 45.8 times more Fat, 79.7 times more Saturated Fat and 27.4 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, wheat, low salt offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6