Comparing Nutrients in 1 pound Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	72.4% 2100kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	78% 102g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	0.56% 0.41g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37% 14g	111% 42g	38g per day for Men 19-50 years
Protein	82.3% 46g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Boiled 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	307% 3.7mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	36.3% 0.47mg	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	173% 694μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	111% 16.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	37.6% 376mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	146% 1.3mg	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	260% 20.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	62.7% 1.44mg	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	108% 757mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	293% 4400mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, flavored, fish-shaped versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, flavored, fish-shaped has 6.3 times more Vitamin B1, 8.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.

Comparing minerals per 1 pound for Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, flavored, fish-shaped has 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Selenium, 242.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.2 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, flavored, fish-shaped has 3.7 times more Energy, 196.8 times more Fat, 147.1 times more Saturated Fat, 13.2 times more Omega 3, 174 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6