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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	66.8% 1937kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	85.7% 48g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 10.4 times more Vitamin B2, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Crackers, whole-wheat as well as Raw 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 California Red Kidney Beans:

• Crackers, whole-wheat have 2.2 times more Manganese, 3.2 times more Selenium and 72.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 4.3 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 1.3 times more Energy, 56.5 times more Fat, 57.3 times more Saturated Fat, 10 times more Omega 3 and 112.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Fiber and 2.3 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Crackers, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.