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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Energy	66% 1910kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	124% 2g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	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	259% 337g	214% 278g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	181% 69g	38g per day for Men 19-50 years
Protein	77% 43g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	231% 2.77mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	159% 635μg	447% 1787μg	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% 5.1mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	291% 23.3mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	72% 503mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12, 5.3 times more Vitamin E and 2.8 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.4 times more Calcium, 2 times more Selenium and 16.5 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.5 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.2 times more Energy, 8.3 times more Fat, 13 times more Saturated Fat, 1.2 times more Omega 3, 15.9 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.2 times more Fiber and 2.4 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Red Kidney Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6