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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	59.6% 1728kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	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	258% 335g	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	249% 95g	297% 113g	38g per day for Men 19-50 years
Protein	73% 41g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	119% 1.43mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	59% 236μg	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	0.5% 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	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, rye, wafers, seasoned	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	249% 2.25mg	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	172% 13.8mg	493% 39.5mg	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% 5.03mg	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	199% 1393mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.49% 18g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 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 Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Royal Red Kidney Beans:

• 1 pound of Crackers, rye, wafers, seasoned has 2.1 times more Manganese, 10.2 times more Selenium and 68.2 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3 times more Calcium, 2 times more Copper, 2.9 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 Royal Red Kidney Beans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, rye, wafers, seasoned has 20.4 times more Fat, 19.8 times more Saturated Fat, 2.1 times more Omega 3, 33.8 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 2.8 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Royal Red Kidney Beans offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6