Comparing Nutrients in 1 pound Crackers, cream, La Moderna Rikis Cream Crackers VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	72.6% 2105kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.78g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	79.6% 103g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	6.9% 5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Boiled 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	NA	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	151% 3.63μg	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	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	333% 3329mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	122% 1.1mg	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	376% 30mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	94% 2.16mg	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	64.8% 454mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	227% 3411mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, cream, La Moderna Rikis Cream Crackers versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers vs Boiled Red Kidney Beans:

• 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers has more Vitamin B12 than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Crackers, cream, La Moderna Rikis Cream Crackers vs Boiled Red Kidney Beans:

• 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers has 26.2 times more Calcium, 2.3 times more Iron, 1.8 times more Manganese, 376 times more Sodium and 3.8 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers has 3.7 times more Energy, 39 times more Fat, 36.6 times more Saturated Fat, 5.7 times more Omega 6, 2.8 times more Carbohydrate and 32.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 8.4 times more Omega 3 and 3.1 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6