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

Weight per 300 calories

• Crackers, rye, wafers, seasoned: 78.7g
• Boiled Red Kidney Beans: 236g

Crackers, rye, wafers, seasoned have 3 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, seasoned or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	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	43.3% 16.5g	46% 17.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Boiled Red 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	20.7% 0.25mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	10.2% 41μg	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	0.087% 0.079mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	63.5% 0.57mg	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	30% 2.4mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	20% 83.5mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	49% 1.13mg	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	34.5% 242mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	4.27% 158g	3700g per day for Men 19-50 years

Crackers, Rye, Wafers, Seasoned VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, seasoned or Boiled Red Kidney Beans?

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

• 300 calories of Crackers, rye, wafers, seasoned have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B6 and 7.5 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• Both Crackers, rye, wafers, seasoned as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Crackers, rye, wafers, seasoned have 1.7 times more Manganese, 9 times more Selenium and 147.8 times more Sodium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.9 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.3 times more Zinc than Crackers, rye, wafers, seasoned.
• 300 calories of Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, rye, wafers, seasoned have 6.1 times more Fat and 10.2 times more Omega 6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.6 times more Omega 3 and 2.9 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6