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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, wheat, reduced fat	Red Kidney Beans	Recommended Dietary Allowance
Energy	69.4% 2014kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 324g	214% 278g	130g per day for Men 19-50 years
Sugars	94% 68g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	144% 576μg	447% 1787μg	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	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	35.7% 5.35mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	419% 9.65mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Red Kidney Beans per 1 lb

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

• 1 pound of Crackers, wheat, reduced fat has 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12, 5.6 times more Vitamin E and 4.4 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, wheat, reduced fat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Crackers, wheat, reduced fat has 1.9 times more Manganese, 3.3 times more Selenium and 64.7 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.1 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.6 times more Phosphorus, 6.5 times more Potassium and 1.6 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 1.3 times more Energy, 12.6 times more Fat, 13.7 times more Saturated Fat, 2.4 times more Omega 3, 27.1 times more Omega 6 and 7.1 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.5 times more Fiber and 2.4 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6