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Comparing Nutrients in 100 calories Crackers, multigrainVS 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.

Discover 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%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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4.36%4.23g
Fat
0.078%0.076g
4.23 gvs0.076 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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2.14%0.68g
Saturated Fat
0.034%0.011g
0.68 gvs0.011 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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17.7%0.28g
Omega 3
1.6%0.025g
0.28 gvs0.025 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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12.7%2.17g
Omega 6
0.096%0.016g
2.17 gvs0.016 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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10.8%14g
Carbohydrate
14%18g
14 gvs18 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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3.43%2.5g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.5 gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 for Fructose is 72.5g per day for Men 19-50 years .

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

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

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1.9%0.73g
Fiber
20%7.55g
0.73 gvs7.55 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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2.63%1.47g
Protein
13%7.4g
1.47 gvs7.4 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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9%0.11mg
Vitamin B1
13.4%0.16mg
Thiamine
0.11 mgvs0.16 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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4.47%0.058mg
Vitamin B2
5.1%0.066mg
Riboflavin
0.058 mgvs0.066 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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4.4%0.71mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs0.62 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
4.73%0.24mg
Pantothenic acid
NA mgvs0.24 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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1.87%0.024mg
Vitamin B6
9.25%0.12mg
Pyridoxine
0.024 mgvs0.12 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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5.34%21.4μg
Vitamin B9
30%119μg
Folates and Folic Acid
21.4 μgvs119 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.5%1.36mg
Ascorbic acid
0 mgvs1.36 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.42%0.36mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.36 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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6.22%7.47μg
Vitamin K
NA
Phytomenadione or phylloquinone
7.47 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

0.29%2.9mg
Calcium
5.9%59mg
2.9 mgvs59 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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3.5%0.031mg
Copper
37%0.33mg
0.031 mgvs0.33 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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6.7%0.54mg
Iron
35.4%2.83mg
0.54 mgvs2.83 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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1.43%6mg
Magnesium
11.5%48.5mg
6 mgvs48.5 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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NA
Manganese
13%0.3mg
NA mgvs0.3 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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8.65%60.6mg
Phosphorus
17.5%123mg
60.6 mgvs123 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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1.04%35.5mg
Potassium
13.3%452mg
35.5 mgvs452 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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9.85%5.4μg
Selenium
1.76%0.97μg
5.4 μgvs0.97 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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12.2%183mg
Sodium
0.22%3.33mg
183 mgvs3.33 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.85%0.2mg
Zinc
7.02%0.77mg
0.2 mgvs0.77 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.014%0.52g
Water
0.096%3.56g
0.52 gvs3.56 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Crackers, Multigrain VS California Red Kidney Beans Nutrients Per 100 Kcal

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

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

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

Comparison of macro-nutrients per 100 calories:




Compare more foods per 100 kcal: