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

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Red Kidney Beans: 89g

Crackers, flavored, fish-shaped have 1.4 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	2.58% 1.87g	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	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Red Kidney Beans	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Crackers, flavored, fish-shaped have 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 12.8 times more Vitamin E and 3.6 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.6 times more Vitamin B5, 6.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K

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

• 300 calories of Crackers, flavored, fish-shaped have 58.8 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Calcium, 7.2 times more Copper, 2 times more Iron, 7.6 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 8.3 times more Potassium and 3.5 times more Zinc than Crackers, flavored, fish-shaped.
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Crackers, flavored, fish-shaped as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, flavored, fish-shaped have 12.2 times more Fat and 11.1 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Carbohydrate, 6.7 times more Fiber and 3 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6