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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	65.4% 1896kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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% 336g	204% 265g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	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	297% 113g	38g per day for Men 19-50 years
Protein	76.6% 43g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	152% 608μg	446% 1783μg	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	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	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	316% 25.3mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	66% 463mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	285% 4268mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 3.2 times more Selenium and 72.4 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 6.9 times more Calcium, 7.2 times more Copper, 1.6 times more Iron, 6 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium and 3.9 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 1.3 times more Energy, 19.2 times more Fat, 25.4 times more Saturated Fat, 3.6 times more Omega 3, 44 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 8.9 times more Fiber and 2.7 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6