Comparing Nutrients in 1 pound Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	71.3% 2068kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	76.2% 99g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 14.5g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	111% 42g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Royal 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	22.7% 0.27mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	7.94% 31.8μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	132% 1.2mg	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	31.8% 2.54mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	50.3% 1.16mg	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	37% 259mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 lb of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Royal Red Kidney Beans:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.5 times more Vitamin B2 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 1 pound for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Royal Red Kidney Beans:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 178 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.6 times more Calcium, 3 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus, 4.4 times more Potassium and 2 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled Royal Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 3.7 times more Energy, 90.6 times more Fat, 238 times more Saturated Fat, 36.9 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.7 times more Omega 3, 3.1 times more Fiber and 3.8 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6