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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	72.4% 2100kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	239% 310g	78% 102g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	111% 42g	38g per day for Men 19-50 years
Protein	59% 33g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	15.3% 2.45mg	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	63% 0.82mg	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	65.8% 263μg	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	87.7% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	75.7% 757mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	207% 16.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	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	231% 1615mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	8.2% 304g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, with whole wheat 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, with whole wheat vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, standard snack-type, with whole wheat has 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat 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, with whole wheat vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, standard snack-type, with whole wheat has 2.5 times more Calcium, 1.2 times more Iron, 2.9 times more Manganese, 2.6 times more Phosphorus, 7.3 times more Selenium, 187 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Copper and 2 times more Potassium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Boiled California Red Kidney Beans contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, with whole wheat has 3.7 times more Energy, 198.2 times more Fat, 310.4 times more Saturated Fat, 27.9 times more Omega 3, 351.9 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6