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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	66% 1910kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	124% 2g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	76.2% 99g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 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	111% 42g	38g per day for Men 19-50 years
Protein	77% 43g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled 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	231% 2.77mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	36.3% 0.47mg	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	84% 336μg	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% 5.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	132% 1.2mg	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	291% 23.3mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	50.3% 1.16mg	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	72% 503mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	8.2% 304g	3700g per day for Men 19-50 years

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 6.4 times more Vitamin B1, 4.9 times more Vitamin B2, 9.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.7 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled Royal 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, low salt (includes oyster, soda, soup) vs Boiled Royal Red Kidney Beans:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 2.7 times more Calcium, 1.9 times more Iron, 3.3 times more Manganese, 1.9 times more Potassium, 5.3 times more Selenium and 39.6 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.7 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Royal Red Kidney Beans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.4 times more Energy, 52.1 times more Fat, 83.4 times more Saturated Fat, 7.7 times more Omega 3, 100.7 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3.2 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6