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

Macros Ratio

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

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1764kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	94% 52.6g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.4% 354mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	1.46% 54g	3700g per day for Men 19-50 years

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.2 times more Vitamin B1 and 2.2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 12.1 times more Selenium and 69.2 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.7 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 7 times more Potassium and 2 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 7.6 times more Fat, 12.8 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Omega 3, 3.1 times more Fiber and 2.2 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6