Comparing Nutrients in 1 kilogram California Red Kidney BeansVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Crackers, melba toast, rye (includes pumpernickel)

12%

80%

1 kg ▼

Macro Nutrients

California Red Kidney Beansvs Crackers, melba toast, rye (includes pumpernickel)

114%3300kcal

Energy

134%3890kcal

3300 kcalvs3890 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.58%2.5g

Fat

35%34g

2.5 gvs34 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.13%0.36g

Saturated Fat

14%4.53g

0.36 gvs4.53 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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52.5%0.84g

Omega 3

66.3%1.06g

0.84 gvs1.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.18%0.54g

Omega 6

73%12.4g

0.54 gvs12.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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460%598g

Carbohydrate

595%773g

598 gvs773 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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655%249g

Fiber

211%80g

249 gvs80 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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435%244g

Protein

207%116g

244 gvs116 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Crackers, melba toast, rye (includes pumpernickel)

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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441%5.3mg

Vitamin B1

394%4.73mg

Thiamine

5.3 mgvs4.73 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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168%2.2mg

Vitamin B2

218%2.84mg

Riboflavin

2.2 mgvs2.84 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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129%20.6mg

Vitamin B3

295%47mg

Niacin, nicotinic acid, niacinamide

20.6 mgvs47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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156%7.8mg

Vitamin B5

97%4.84mg

Pantothenic acid

7.8 mgvs4.84 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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305%3.97mg

Vitamin B6

66%0.86mg

Pyridoxine

3.97 mgvs0.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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985%3940μg

Vitamin B9

213%850μg

Folates and Folic Acid

3940 μgvs850 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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50%45mg

Vitamin C

0%0mg

Ascorbic acid

45 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Crackers, melba toast, rye (includes pumpernickel)

195%1950mg

Calcium

78%780mg

1950 mgvs780 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1222%11mg

Copper

446%4mg

11 mgvs4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1169%94mg

Iron

460%36.8mg

94 mgvs36.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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381%1600mg

Magnesium

93%390mg

1600 mgvs390 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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435%10mg

Manganese

321%7.38mg

10 mgvs7.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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579%4050mg

Phosphorus

261%1830mg

4050 mgvs1830 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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438%14900mg

Potassium

56.8%1930mg

14900 mgvs1930 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58%32μg

Selenium

704%387μg

32 μgvs387 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.33%110mg

Sodium

599%8990mg

110 mgvs8990 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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232%25.5mg

Zinc

124%13.6mg

25.5 mgvs13.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.18%118g

Water

1.32%49g

118 gvs49 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Crackers, melba toast, rye (includes pumpernickel):

Raw California Red Kidney Beans have 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1 per 1 kg.
Both Raw California Red Kidney Beans as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Crackers, melba toast, rye (includes pumpernickel):

Raw California Red Kidney Beans have 2.5 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 7.7 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 12.1 times more Selenium and 81.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

Raw California Red Kidney Beans have 3.1 times more Fiber and 2.1 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 13.6 times more Fat, 12.6 times more Saturated Fat, 1.3 times more Omega 3, 23 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy per 1 kg.
Both Raw California Red Kidney Beans as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

California Red Kidney BeansVS Boiled California Red Kidney BeansCrackers, melba toast, rye (includes pumpernickel)VS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Crackers, melba toast, wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheat

Compare Foods

Comparing Nutrients in 1 kilogram California Red Kidney BeansVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: