Comparing Nutrients in 100 calories Crackers, multigrain VS California Red Kidney Beans

Weight per 100 calories

• Crackers, multigrain: 20.7g
• California Red Kidney Beans: 30.3g

Crackers, multigrain have 1.5 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 100 calories - Crackers, multigrain or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	14% 18g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	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	1.9% 0.73g	20% 7.55g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	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	9% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.87% 0.024mg	9.25% 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	5.34% 21.4μg	30% 119μg	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	1.5% 1.36mg	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	2.42% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.22% 7.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.29% 2.9mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	3.5% 0.031mg	37% 0.33mg	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	6.7% 0.54mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	8.65% 60.6mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	9.85% 5.4μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	1.85% 0.2mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, multigrain vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 5 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, multigrain vs California Red Kidney Beans:

• Crackers, multigrain have 5.6 times more Selenium and 55 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 20.3 times more Calcium, 10.6 times more Copper, 5.3 times more Iron, 8.1 times more Magnesium, 2 times more Phosphorus, 12.7 times more Potassium and 3.8 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 100 calories:

• Crackers, multigrain have 55.9 times more Fat, 62.8 times more Saturated Fat, 11.1 times more Omega 3 and 132.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 10.4 times more Fiber and 5 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.