Comparing Nutrients in 1 pound Crackers, melba toast, rye (includes pumpernickel) VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	61% 1764kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	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	270% 351g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	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	95% 36.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	94% 52.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	179% 2.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	96% 386μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	35.4% 354mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	209% 16.7mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	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	119% 830mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel) vs Canned Red Kidney Beans with Liquids:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 4.5 times more Vitamin B1, 4.2 times more Vitamin B2, 9.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 3.7 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• Both Crackers, melba toast, rye (includes pumpernickel) and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one pound.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, rye (includes pumpernickel) vs Canned Red Kidney Beans with Liquids:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 2.7 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 35.2 times more Selenium, 3.5 times more Sodium and 2.2 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 15.9 times more Water than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 4.8 times more Energy, 9.4 times more Fat, 2.1 times more Omega 3, 15 times more Omega 6, 5.2 times more Carbohydrate, 1.9 times more Fiber and 2.2 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6