Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Canned Red Kidney Beans with Liquids: 370g

Crackers, flavored, fish-shaped have 5.7 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, flavored, fish-shaped or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, flavored, fish-shaped	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	12% 11.5g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	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	32.7% 42.6g	42.3% 55g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	0.08% 0.058g	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	% 0.19g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.85g	g per day for Men 19-50 years
Fiber	5.3% 2g	42% 16g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	44% 0.53mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	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	24.8% 99μg	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	16% 2.4mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	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	37% 2.97mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	15.5% 108mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	7.8% 289g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Canned Red Kidney Beans with Liquids:

• 300 calories of Crackers, flavored, fish-shaped have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 32.2 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.4 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Canned Red Kidney Beans with Liquids:

• 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 6.9 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 6.6 times more Potassium, 1.6 times more Selenium, 1.5 times more Sodium, 3.3 times more Zinc and 130.3 times more Water than Crackers, flavored, fish-shaped.
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, flavored, fish-shaped have 8.6 times more Fat, 1.4 times more Omega 3 and 7.3 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Carbohydrate, 9 times more Sugars, 7.9 times more Fiber and 2.9 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6