Comparing Nutrients in 1 pound Crackers, cream, Gamesa Sabrosas VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	75.7% 2195kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	79.6% 103g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	2% 1.45g	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	5.94% 4.3g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 28.2g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	76.4% 29g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	42% 0.54mg	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	169% 676μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	109% 0.98mg	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	418% 33.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	85% 1.95mg	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	63.5% 445mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	347% 5207mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.55% 20g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, cream, Gamesa Sabrosas vs Boiled Kidney Beans:

• Crackers, cream, Gamesa Sabrosas have 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12, 53 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Crackers, cream, Gamesa Sabrosas vs Boiled Kidney Beans:

• Crackers, cream, Gamesa Sabrosas have 3.3 times more Iron, 1.8 times more Manganese, 8.6 times more Selenium and 1148 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.9 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium, 1.5 times more Zinc and 15 times more Water than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 1 pound:

• Crackers, cream, Gamesa Sabrosas have 3.8 times more Energy, 40.7 times more Fat, 73.5 times more Saturated Fat, 22.2 times more Omega 6, 2.8 times more Carbohydrate and 29.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Omega 3 and 2.7 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Crackers, cream, Gamesa Sabrosas as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.