Comparing Nutrients in 1 pound Crackers, rye, wafers, seasoned VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Energy	59.6% 1728kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	249% 95g	181% 69g	38g per day for Men 19-50 years
Protein	73% 41g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	119% 1.43mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	59% 236μg	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	0.5% 0.45mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	249% 2.25mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	172% 13.8mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	114% 481mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	219% 5.04mg	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	199% 1393mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	268% 147μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	268% 4023mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, rye, wafers, seasoned vs Red Kidney Beans:

• Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Crackers, rye, wafers, seasoned vs Red Kidney Beans:

• Crackers, rye, wafers, seasoned have 2.1 times more Manganese, 10.2 times more Selenium and 73.9 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, rye, wafers, seasoned have 8.7 times more Fat, 8.4 times more Saturated Fat, 14.4 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Energy and Omega 3 per 1 lb.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.