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

Weight per 300 calories

• Red Kidney Beans: 89g
• Crackers, saltines (includes oyster, soda, soup): 71.8g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	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	0.97% 0.94g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	42% 54.6g	41% 53g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	5.3% 2g	38g per day for Men 19-50 years
Protein	36% 20g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	15% 18.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	3.93% 16.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	10.5% 73.2mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	13.4% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.098% 3.62g	3700g per day for Men 19-50 years

Red Kidney Beans VS Crackers, Saltines (includes Oyster, Soda, Soup) Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 1.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Crackers, saltines (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines (includes oyster, soda, soup) contain 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.7 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• 300 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Red Kidney Beans have 5.4 times more Calcium, 6.2 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 11.1 times more Potassium and 5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines (includes oyster, soda, soup) contain 2.6 times more Selenium and 63.2 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 6.7 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Fat and 15.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber