Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 20g

Crackers, standard snack-type, sandwich, with peanut butter filling have 4 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	9.1% 12g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.13g	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	0.14% 0.1g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.33g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	1.23% 0.47g	38g per day for Men 19-50 years
Protein	13% 7.36g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	2.3% 0.03mg	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	15% 59.7μg	4.35% 17.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.084% 0.002μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.08% 0.97mg	0% 0mg	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	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	7.3% 0.066mg	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	30% 2.4mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	6.9% 0.16mg	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	15.8% 110mg	7.92% 55.5mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	1.3% 43.5mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.08% 0.23mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.016% 0.59g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Crackers, standard snack-type, sandwich, with peanut butter filling?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 100 calories of Boiled California Red Kidney Beans have 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 100 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 100 calories of Boiled California Red Kidney Beans have 3.2 times more Calcium, 3.6 times more Copper, 4.3 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 7.8 times more Potassium and 3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 100 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Selenium and 50.3 times more Sodium than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 1.5 times more Carbohydrate, 16.1 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 100 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 68.4 times more Fat, 86.1 times more Saturated Fat and 57.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in 100 calories.