Comparing Nutrients in 100 grams Crackers, multigrain VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, multigrain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 482kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	61.4% 10.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.44% 0.32g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.2% 3.5g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Boiled 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	43.3% 0.52mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	9.23% 0.12mg	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	25.8% 103μg	32.5% 130μg	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	1.33% 1.2mg	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	11.7% 1.75mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	27% 0.24mg	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	32.4% 2.6mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	41.7% 292mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	47.5% 26μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	59% 883mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, multigrain VS Boiled Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, multigrain versus 100 g of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, multigrain vs Boiled Red Kidney Beans:

• 100 grams of Crackers, multigrain have 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 5.9 times more Vitamin B3, 58.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.3 times more Vitamin B9 than Crackers, multigrain.
• Both Crackers, multigrain and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crackers, multigrain as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, multigrain vs Boiled Red Kidney Beans:

• 100 grams of Crackers, multigrain have 2.1 times more Phosphorus, 21.8 times more Selenium and 441.5 times more Sodium than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 2.4 times more Potassium than Crackers, multigrain.
• Both Crackers, multigrain and Boiled Red Kidney Beans contain similar levels of Iron and Zinc per 100 grams.
• 100 grams of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, multigrain have 3.8 times more Energy, 40.8 times more Fat, 45.8 times more Saturated Fat, 8.1 times more Omega 3, 97.6 times more Omega 6, 3 times more Carbohydrate and 37.5 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.1 times more Fiber than Crackers, multigrain.
• Both Crackers, multigrain and Boiled Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6