Comparing Nutrients in 300 calories Crackers, cream, Gamesa Sabrosas VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Crackers, cream, Gamesa Sabrosas: 62g
• Canned Red Kidney Beans with Liquids: 370g

Crackers, cream, Gamesa Sabrosas have 6 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has very high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Crackers, cream, Gamesa Sabrosas or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	42.3% 55g	130g per day for Men 19-50 years
Sugars	8% 5.8g	9.45% 6.85g	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	0.81% 0.59g	0% 0g	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	% 0.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 6.85g	g per day for Men 19-50 years
Fiber	3.9% 1.5g	42% 16g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.73% 0.29mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	22.8% 0.3mg	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	23% 92μg	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.3% 2.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.57% 0.99mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	7.64% 0.069mg	60.5% 0.54mg	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	57% 4.57mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	47% 1.08mg	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	8.68% 60.7mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	47.4% 712mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	7.8% 289g	3700g per day for Men 19-50 years

Crackers, Cream, Gamesa Sabrosas VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, cream, Gamesa Sabrosas or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Crackers, cream, Gamesa Sabrosas vs Canned Red Kidney Beans with Liquids:

• 300 calories of Crackers, cream, Gamesa Sabrosas have 1.7 times more Vitamin B3, more Vitamin B12 and 13.3 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 7.4 times more Vitamin B6 and 1.4 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 300 calories for Crackers, cream, Gamesa Sabrosas vs Canned Red Kidney Beans with Liquids:

• 300 calories of Crackers, cream, Gamesa Sabrosas have 1.4 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 6.7 times more Calcium, 7.9 times more Copper, 7.2 times more Magnesium, 2.2 times more Manganese, 6.5 times more Phosphorus, 12 times more Potassium, 1.3 times more Sodium, 5.6 times more Zinc and 104.7 times more Water than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Canned Red Kidney Beans with Liquids contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, cream, Gamesa Sabrosas have 9.5 times more Fat, 7.2 times more Saturated Fat and 4.8 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 6.8 times more Omega 3, 1.4 times more Carbohydrate, 10.7 times more Fiber and 4.4 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Crackers, cream, Gamesa Sabrosas provide inadequate amounts of Omega 3 and Fiber
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6