Comparing Nutrients in 1 pound Crackers, melba toast, plain VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, melba toast, plain	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	61% 1769kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	98% 55g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	42% 422mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.63% 23g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, plain versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, melba toast, plain vs Canned Red Kidney Beans with Liquids:

• 1 pound of Crackers, melba toast, plain has 3.9 times more Vitamin B1, 4.1 times more Vitamin B2, 8.3 times more Vitamin B3, 5.3 times more Vitamin B5, 1.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 21.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.6 times more Vitamin K than Crackers, melba toast, plain.
• 1 pound of Crackers, melba toast, plain have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Crackers, melba toast, plain as well as Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 1 pound of Crackers, melba toast, plain has 3.2 times more Calcium, 2 times more Copper, 3 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 31.6 times more Selenium, 2.3 times more Sodium and 3.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Potassium and 15.3 times more Water than Crackers, melba toast, plain.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, plain has 4.8 times more Energy, 8.9 times more Fat, 1.4 times more Omega 3, 14.6 times more Omega 6, 5.2 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2 times more Sugars than Crackers, melba toast, plain.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6