Comparing Nutrients in 1 pound Crackers, standard snack-type, regular, low salt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	78.5% 2277kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	53.5% 17g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	186% 2.97g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	237% 40.2g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	11.6% 8.4g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	60% 33.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	28% 0.36mg	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	102% 408μg	26% 104μg	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	4.03% 3.63mg	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	61.4% 9.2mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	54.4% 544mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	74% 0.67mg	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	204% 16.3mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	57.4% 1.3mg	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	148% 1034mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	54.4% 30μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Canned Red Kidney Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, regular, low salt vs Canned Red Kidney Beans with Liquids:

• 1 pound of Crackers, standard snack-type, regular, low salt has 3.8 times more Vitamin B1, 5.1 times more Vitamin B2, 8.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B9, 101.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Vitamin B6 than Crackers, standard snack-type, regular, low salt.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Crackers, standard snack-type, regular, low salt as well as Canned Red Kidney Beans Solids and Liquids 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, low salt vs Canned Red Kidney Beans with Liquids:

• 1 pound of Crackers, standard snack-type, regular, low salt has 4.1 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 1.9 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 6 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 22.3 times more Water than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, regular, low salt has 6.2 times more Energy, 70.3 times more Fat, 30.2 times more Saturated Fat, 12.8 times more Omega 3, 106.8 times more Omega 6, 4.1 times more Carbohydrate and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.7 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6