Comparing Nutrients in 1 pound Crackers, melba toast, rye (includes pumpernickel) VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1764kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	76.2% 99g	130g per day for Men 19-50 years
Sugars	NA	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	95% 36.3g	111% 42g	38g per day for Men 19-50 years
Protein	94% 52.6g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Boiled Royal 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	179% 2.15mg	36% 0.43mg	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	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 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	96% 386μg	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	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, melba toast, rye (includes pumpernickel)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.4% 354mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	209% 16.7mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	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	119% 830mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Boiled Royal Red Kidney Beans per 1 lb

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 5 times more Vitamin B1, 4.2 times more Vitamin B2, 8.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.8 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.9 times more Manganese, 1.3 times more Phosphorus, 32.3 times more Selenium, 179.8 times more Sodium and 1.5 times more Zinc than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 2 times more Potassium than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled Royal Red Kidney Beans contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 3.2 times more Energy, 20 times more Fat, 1.9 times more Omega 3, 34.5 times more Omega 6, 3.5 times more Carbohydrate and 1.2 times more Protein than Boiled Royal Red Kidney Beans.
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled Royal Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6