Comparing Nutrients in 1 pound Crackers, whole-wheat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	66.8% 1937kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	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	243% 315g	78% 102g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	111% 42g	38g per day for Men 19-50 years
Protein	85.7% 48g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	68.8% 0.83mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	42.6% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	189% 15mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	214% 1501mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Boiled California Red Kidney Beans:

• Crackers, whole-wheat have 1.4 times more Vitamin B1, 8.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B2, 2.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Crackers, whole-wheat have 1.5 times more Copper, 2.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 8.4 times more Selenium, 200 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium and 22.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 3.4 times more Energy, 157 times more Fat, 147.4 times more Saturated Fat, 26.3 times more Omega 3, 304.8 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Crackers, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Crackers, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.