Comparing Nutrients in 1 pound Crackers, melba toast, plain VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, melba toast, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1769kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	78% 102g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	111% 42g	38g per day for Men 19-50 years
Protein	98% 55g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	141% 562μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	42% 422mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	210% 16.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	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	127% 889mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.63% 23g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, plain 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, melba toast, plain vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, melba toast, plain has 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 7.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Crackers, melba toast, plain and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• Both Crackers, melba toast, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, plain vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, melba toast, plain has 1.4 times more Calcium, 1.2 times more Iron, 1.2 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 29 times more Selenium, 149.5 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.1 times more Potassium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Boiled California Red Kidney Beans contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, plain has 3.1 times more Energy, 35.6 times more Fat, 2.2 times more Omega 3, 60.5 times more Omega 6, 3.4 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Fiber than Crackers, melba toast, plain.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6