Comparing Nutrients in 300 calories Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 300 calories

• Red Kidney Beans: 89g
• Crackers, saltines, whole wheat (includes multi-grain): 75.4g

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, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	8.32% 8.07g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	28.5% 4.85g	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	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.6% 13.5g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	36% 20g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	29.2% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12.4% 0.16mg	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	15.5% 62μg	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	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	5.98% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	11.5% 13.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	7.4% 74mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	22.3% 0.2mg	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	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	12.6% 52.8mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	49% 1.13mg	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	21% 148mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	61% 915mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.2% 7.42g	3700g per day for Men 19-50 years

Red Kidney Beans VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Crackers, saltines, whole wheat (includes multi-grain)?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Crackers, saltines, whole wheat (includes multi-grain):

• 300 calories of Red Kidney Beans have 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 300 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.8 times more Vitamin B3 and 2.8 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain):

• 300 calories of Red Kidney Beans have more Calcium, 3.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus, 7.3 times more Potassium and 2.3 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While 300 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 6.8 times more Selenium and 85.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.7 times more Fiber and 3.7 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 300 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 8.6 times more Fat, 1.9 times more Omega 3 and 23.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6