Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Red Kidney Beans

Weight per 300 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g
• Red Kidney Beans: 89g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	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	39% 50.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	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	0.27% 0.2g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	5.2% 1.97g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	3.3% 0.039mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	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	1.15% 4.6μg	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	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	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	4.6% 0.37mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.87mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	8.55% 0.2mg	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	5.36% 37.5mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.6mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	2.63% 0.29mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	0.28% 10.5g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Red Kidney Beans:

• 300 kcal of Raw Red Kidney Beans contain 13.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.5 times more Vitamin B3, 7.7 times more Vitamin B6 and 76.2 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Red Kidney Beans:

• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 54.8 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4 times more Calcium, 10.9 times more Copper, 16.2 times more Iron, 12.4 times more Magnesium, 5 times more Manganese, 9.6 times more Phosphorus, 21.4 times more Potassium and 8.6 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 10.7 times more Fat and 27.4 times more Saturated Fat than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 14.2 times more Omega 3, 6.9 times more Fiber and 12.2 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Omega 3, Fiber and Protein
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.