Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Crackers, cream, La Moderna Rikis Cream Crackers: 64.7g

Crackers, cream, La Moderna Rikis Cream Crackers have 3.7 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 300 calories - Boiled California Red Kidney Beans or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.32% 1.7g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	32.3% 42g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.73g	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	0.98% 0.71g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 5.15g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	4.1% 1.55g	38g per day for Men 19-50 years
Protein	39.4% 22g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	NA	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	44.8% 179μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.6% 0.52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	16% 160mg	47.5% 475mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	8.1% 0.073mg	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	90% 7.2mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	23.8% 0.55mg	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	47.4% 331mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	2.22% 75.6mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.078% 2.9g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Crackers, Cream, La Moderna Rikis Cream Crackers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Crackers, cream, La Moderna Rikis Cream Crackers?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 300 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 300 calories of Boiled California Red Kidney Beans have 9.6 times more Copper, 1.7 times more Iron, 6.4 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus and 13.4 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 300 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 3 times more Calcium, 50.2 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Carbohydrate, 14.5 times more Fiber and 4.8 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 300 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 57.9 times more Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.