Comparing Nutrients in 1 pound Crackers, multigrain VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	75.4% 2186kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	386% 6.18g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	279% 47.3g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	209% 271g	130g per day for Men 19-50 years
Sugars	75% 54.4g	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	41.8% 16g	297% 113g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	California 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	197% 2.36mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	139% 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	117% 467μg	447% 1787μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53% 7.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	267% 4005mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, multigrain VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, multigrain versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Crackers, multigrain has 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 3.4 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain and California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Crackers, multigrain has 8.2 times more Selenium and 80.3 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 13.9 times more Calcium, 7.3 times more Copper, 3.6 times more Iron, 5.5 times more Magnesium, 1.4 times more Phosphorus, 8.7 times more Potassium and 2.6 times more Zinc than Crackers, multigrain.
• 1 pound of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, multigrain has 1.5 times more Energy, 81.6 times more Fat, 91.7 times more Saturated Fat, 16.2 times more Omega 3 and 193.3 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 7.1 times more Fiber and 3.4 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and California Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6