Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Crackers, saltines (includes oyster, soda, soup): 71.8g

Crackers, saltines (includes oyster, soda, soup) have 3.4 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.

Which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Crackers, saltines (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	1.28% 0.93g	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	0.19% 0.14g	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	% 0.086g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	5.3% 2g	38g per day for Men 19-50 years
Protein	39.4% 22g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.08% 0.72μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	4.75% 0.062mg	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	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.7% 0.065μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	0% 0mg	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	NA	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	16% 160mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	11% 0.1mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	3.93% 16.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	21.4% 0.49mg	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	10.5% 73.2mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	13.4% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.098% 3.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 1.4 times more Vitamin B5, 4.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 11.7 times more Calcium, 7 times more Copper, 1.8 times more Iron, 7 times more Magnesium, 1.6 times more Manganese, 4.5 times more Phosphorus, 9.3 times more Potassium, 4.2 times more Zinc and 44.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 2.5 times more Selenium and 69.8 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled California Red Kidney Beans have 11.2 times more Fiber and 3.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 28.5 times more Fat, 35 times more Saturated Fat, 5.1 times more Omega 3 and 63.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.