Comparing Nutrients in 1 pound Crackers, water biscuits VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, water biscuits	California Red Kidney Beans	Recommended Dietary Allowance
Energy	60% 1742kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	62.8% 10.7g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	209% 271g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	297% 113g	38g per day for Men 19-50 years
Protein	58% 32.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	42% 0.5mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	27.2% 109μg	447% 1787μg	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	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	554% 5mg	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	0% 0mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	64.8% 454mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, water biscuits vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 4.8 times more Vitamin B1, 5.9 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Crackers, water biscuits.
• Both Crackers, water biscuits as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, water biscuits vs California Red Kidney Beans:

• Crackers, water biscuits have 9.8 times more Selenium and 51.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Calcium, 8.3 times more Copper, more Iron, 8 times more Magnesium, 4.1 times more Phosphorus, 15.1 times more Potassium and 3.9 times more Zinc than Crackers, water biscuits.

Comparison of macro-nutrients per 1 pound:

• Crackers, water biscuits have 28.6 times more Fat, 1.2 times more Omega 3, 43.6 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Fiber and 3.4 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Crackers, water biscuits as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.