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

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, water biscuits	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	60% 1742kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	62.8% 10.7g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	2% 1.45g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	58% 32.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	42% 0.54mg	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	147% 590μg	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	8.77% 1.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.16mg	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	64.8% 454mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	1.35% 50g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, water biscuits versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Crackers, water biscuits has 2 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 4.7 times more Vitamin K than Crackers, water biscuits.
• 1 pound of Crackers, water biscuits have insufficient amounts of Vitamin K
• Both Crackers, water biscuits as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Crackers, water biscuits has 26.1 times more Selenium and 285.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains more Calcium, 1.8 times more Copper, more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Zinc than Crackers, water biscuits.
• 1 pound of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, water biscuits has 3 times more Energy, 14.3 times more Fat, 22 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.6 times more Omega 3 than Crackers, water biscuits.
• Both Crackers, water biscuits and Boiled Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6