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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, wheat, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	71% 2064kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	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	247% 321g	214% 278g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	2.63% 1.9g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 53.5g	NA	g per day for Men 19-50 years
Fiber	82.4% 31.3g	181% 69g	38g per day for Men 19-50 years
Protein	59% 33g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	107% 1.3mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	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	43% 172μg	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	47% 7.03mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	150% 12mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	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	196% 1370mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	1.44% 53.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, regular 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, regular vs Red Kidney Beans:

• 1 pound of Crackers, wheat, regular has 1.9 times more Vitamin B3, 7.4 times more Vitamin E and 2.5 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• 1 pound of Crackers, wheat, regular have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crackers, wheat, regular as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Crackers, wheat, regular has 1.4 times more Manganese, 3.1 times more Selenium and 58.3 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 4.8 times more Potassium and 1.7 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, regular has 1.4 times more Energy, 15.5 times more Fat, 20.8 times more Saturated Fat, 2.8 times more Omega 3, 32.8 times more Omega 6 and 7.4 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.2 times more Fiber and 3.1 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6