Comparing Nutrients in 300 calories Crackers, rye, wafers, plain VS Boiled Kidney Beans

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• Boiled Kidney Beans: 236g

Crackers, rye, wafers, plain have 2.6 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, rye, wafers, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	41.4% 54g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	1.04% 0.76g	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	54% 20.6g	39.8% 15g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	22% 0.28mg	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	10% 40.4μg	76.8% 307μg	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	0.1% 0.09mg	3.15% 2.83mg	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	4.8% 0.72mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	56.7% 0.51mg	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	66.7% 5.34mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	44% 1mg	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	43% 300mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, rye, wafers, plain vs Boiled Kidney Beans:

• Crackers, rye, wafers, plain have 1.9 times more Vitamin B2 and 10.1 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B9, 31.6 times more Vitamin C and 3.9 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Crackers, rye, wafers, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, rye, wafers, plain vs Boiled Kidney Beans:

• Crackers, rye, wafers, plain have 4.7 times more Manganese, 8.2 times more Selenium and 211.8 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 2.2 times more Potassium and 35.2 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, rye, wafers, plain have 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.3 times more Omega 3 and 2.4 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Crackers, rye, wafers, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.