Comparing Nutrients in 1 pound Crackers, multigrain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, multigrain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	75.4% 2186kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	386% 6.18g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	279% 47.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	79.6% 103g	130g per day for Men 19-50 years
Sugars	75% 54.4g	2% 1.45g	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	41.8% 16g	76.4% 29g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Boiled 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	197% 2.36mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	42% 0.54mg	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	117% 467μg	147% 590μg	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	53% 7.94mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	109% 0.98mg	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	147% 11.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	189% 1324mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	267% 4005mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, multigrain vs Boiled Kidney Beans:

• Crackers, multigrain have 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 5.9 times more Vitamin B3, 58.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B9 and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Crackers, multigrain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, multigrain vs Boiled Kidney Beans:

• Crackers, multigrain have 2.1 times more Phosphorus, 23.7 times more Selenium and 883 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Potassium and 26.8 times more Water than Crackers, multigrain.
• Both Crackers, multigrain and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, multigrain have 3.8 times more Energy, 40.8 times more Fat, 45.2 times more Saturated Fat, 8 times more Omega 3, 96.6 times more Omega 6, 3 times more Carbohydrate and 37.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Crackers, multigrain.
• Both Crackers, multigrain and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Crackers, multigrain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.