Comparing Nutrients in 1 pound Crackers, standard snack-type, regular VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, standard snack-type, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	79.8% 2313kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	79% 25.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	438% 7g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	309% 52.5g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	78% 102g	130g per day for Men 19-50 years
Sugars	51% 37g	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	1.8% 1.3g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 31.5g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	111% 42g	38g per day for Men 19-50 years
Protein	53.8% 30g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Boiled California 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	157% 1.9mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	104% 417μg	84% 336μg	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% 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	92% 13.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 314μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	54.4% 544mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	146% 1.3mg	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	228% 18.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	62.7% 1.44mg	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	161% 1125mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	220% 3293mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, regular versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, regular vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, standard snack-type, regular has 3.2 times more Vitamin B1, 7.4 times more Vitamin B2, 8.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.7 times more Vitamin B6 than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, regular vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, standard snack-type, regular has 1.8 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium and 181.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.8 times more Copper, 2.7 times more Magnesium, 3.6 times more Potassium and 1.8 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, regular has 4.1 times more Energy, 293.7 times more Fat, 397.3 times more Saturated Fat, 48.3 times more Omega 3, 578.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 4 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6