Comparing Nutrients in 1 pound Crackers, saltines (includes oyster, soda, soup) VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	65.4% 1896kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	79.6% 103g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	76.6% 43g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	152% 608μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	34.8% 5.2mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	122% 1.1mg	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	316% 25.3mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	94% 2.16mg	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	66% 463mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	285% 4268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.62% 23g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines (includes oyster, soda, soup) versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, saltines (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 4.4 times more Vitamin B1, 8.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12, 38.3 times more Vitamin E and 3 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, saltines (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 1.9 times more Iron, 1.4 times more Manganese, 8.6 times more Selenium and 470.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 3.3 times more Energy, 17.3 times more Fat, 23 times more Saturated Fat, 3.3 times more Omega 3, 39.9 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6