Comparing Nutrients in 100 calories Crackers, whole-wheat VS Red Kidney Beans

Weight per 100 calories

• Crackers, whole-wheat: 23.4g
• Red Kidney Beans: 29.7g

Crackers, whole-wheat have 1.3 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, whole-wheat or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	12.5% 16.3g	14% 18g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	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% 0g	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	% 0.075g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	6.35% 2.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.42% 2.48g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	3.55% 0.043mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.33% 0.043mg	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	1.64% 6.56μg	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	2.2% 0.33mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.37μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.84% 8.43mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	9.78% 0.78mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	11% 77.5mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.094% 3.5g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Red Kidney Beans Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Crackers, whole-wheat vs Red Kidney Beans:

• 100 calories of Crackers, whole-wheat have 1.7 times more Vitamin B3, 5.3 times more Vitamin E and 3.8 times more Vitamin K than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 4.2 times more Vitamin B1, 13 times more Vitamin B2, 2.7 times more Vitamin B6 and 17.8 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat 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, whole-wheat vs Red Kidney Beans:

• 100 calories of Crackers, whole-wheat have 1.5 times more Manganese, 2.5 times more Selenium and 52.6 times more Sodium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 2.9 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 5 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat.
• 100 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole-wheat have 10.5 times more Fat, 1.9 times more Omega 3 and 21.1 times more Omega 6 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.9 times more Fiber and 2.7 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6