Comparing Nutrients in 1 pound Crackers, wheat, reduced fat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	69.4% 2014kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	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	250% 324g	78% 102g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.5% 4g	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	% 7.03g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	111% 42g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	236% 2.83mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	144% 576μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	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	35.7% 5.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	285% 22.8mg	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	419% 9.65mg	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	167% 1170mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	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, wheat, reduced fat VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, wheat, reduced fat has 4.8 times more Vitamin B1, 4.4 times more Vitamin B2, 9.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, reduced fat vs Boiled California Red Kidney Beans:

• 1 pound of Crackers, wheat, reduced fat has 1.2 times more Calcium, 1.7 times more Iron, 6.7 times more Manganese, 1.9 times more Phosphorus, 8.7 times more Selenium, 194 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Copper and 2 times more Potassium than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat 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, wheat, reduced fat has 3.6 times more Energy, 148.6 times more Fat, 150.9 times more Saturated Fat, 27.1 times more Omega 3, 309 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.7 times more Fiber than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6