Comparing Nutrients in 1 pound Crackers, wheat, low salt VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	74% 2145kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	73.4% 23.5g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	70.8% 12g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	76.2% 99g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	53.7% 20.4g	111% 42g	38g per day for Men 19-50 years
Protein	69.7% 39g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Boiled Royal 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	191% 2.3mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	56.7% 227μg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.3% 43.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	132% 1.2mg	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	249% 20mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	50.3% 1.16mg	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	143% 998mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	278% 153μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	57.5% 862mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Boiled Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, wheat, low salt vs Boiled Royal Red Kidney Beans:

• 1 pound of Crackers, wheat, low salt has 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.5 times more Vitamin B9 than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt as well as Boiled Royal 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, wheat, low salt vs Boiled Royal Red Kidney Beans:

• 1 pound of Crackers, wheat, low salt has 1.2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 7 times more Manganese, 1.5 times more Phosphorus, 28.1 times more Selenium, 38 times more Sodium and 1.8 times more Zinc than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.9 times more Potassium than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled Royal Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, low salt has 3.8 times more Energy, 121.2 times more Fat, 215.8 times more Saturated Fat, 2.5 times more Omega 3, 73.7 times more Omega 6 and 3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 2.1 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6