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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	75.7% 2195kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	209% 271g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	NA	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	297% 113g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	554% 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	418% 33.5mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	347% 5207mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.55% 20g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, cream, Gamesa Sabrosas versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Crackers, cream, Gamesa Sabrosas has 2.5 times more Vitamin B3 and more Vitamin B12 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.8 times more Vitamin B1, 1.7 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin B12

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

• 1 pound of Crackers, cream, Gamesa Sabrosas has 3 times more Selenium and 104.4 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 7.5 times more Calcium, 9.9 times more Copper, 1.3 times more Iron, 6.4 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 11.6 times more Potassium and 3.9 times more Zinc than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, cream, Gamesa Sabrosas has 1.5 times more Energy, 81.5 times more Fat, 148.9 times more Saturated Fat and 44.5 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.9 times more Omega 3, 10.4 times more Fiber and 3.5 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and California Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6