Comparing Nutrients in 100 calories Crackers, standard snack-type, regular VS Red Kidney Beans

Weight per 100 calories

• Crackers, standard snack-type, regular: 19.6g
• Red Kidney Beans: 29.7g

Crackers, standard snack-type, regular have 1.5 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, regular or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, standard snack-type, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.34% 5.2g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	14% 18g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	0.86% 0.62g	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	0.078% 0.057g	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	% 0.092g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	1.2% 0.45g	12% 4.5g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	6.8% 0.082mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.88% 0.089mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.64% 0.082mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	9.06% 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	4.5% 18μg	29.2% 117μg	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% 1.34mg	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	3.96% 0.59mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	9.88% 0.79mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	0.84% 3.53mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	14.3% 0.33mg	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	6.95% 48.6mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	0.68% 23mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	9.5% 142mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	0.87% 0.096mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.094% 3.5g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Regular VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, standard snack-type, regular or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, regular vs Red Kidney Beans:

• 100 calories of Crackers, standard snack-type, regular have 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 9.5 times more Vitamin E and 8.2 times more Vitamin K than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 2.2 times more Vitamin B1, 2.8 times more Vitamin B5, 9.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Crackers, standard snack-type, regular.
• 100 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, regular as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, standard snack-type, regular vs Red Kidney Beans:

• 100 calories of Crackers, standard snack-type, regular have 1.4 times more Selenium and 40 times more Sodium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 10.2 times more Copper, 2.5 times more Iron, 11.6 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus, 17.4 times more Potassium and 8.6 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Red Kidney Beans contain similar levels of Calcium per 100 calories.
• 100 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, standard snack-type, regular have 16.5 times more Fat, 23.9 times more Saturated Fat, 2.9 times more Omega 3, 33.5 times more Omega 6 and 2.6 times more Sugars than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.5 times more Carbohydrate, 10 times more Fiber and 5.1 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6