Comparing Nutrients in 300 calories Crackers, saltines, fat-free, low-sodium VS California Red Kidney Beans

Weight per 300 calories

• Crackers, saltines, fat-free, low-sodium: 76.3g
• California Red Kidney Beans: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Crackers, saltines, fat-free, low-sodium or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	NA	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	5.42% 2.06g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	14.3% 8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	California 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	33% 0.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	27.8% 0.36mg	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	23.7% 95μg	89.5% 358μg	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% 0mg	4.55% 4.1mg	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	0.61% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	111% 1mg	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	73.7% 5.9mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	39.5% 0.91mg	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	12.3% 86.3mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	43.2% 648mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, saltines, fat-free, low-sodium vs California Red Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 2.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B5, 5.6 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, fat-free, low-sodium vs California Red Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 5.6 times more Selenium and 64.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.6 times more Calcium, 9 times more Copper, 1.4 times more Iron, 7.3 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 15.4 times more Potassium and 3.2 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans contain 2.6 times more Omega 3, 11 times more Fiber and 2.8 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.