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

Weight per 300 calories

• Crackers, saltines, fat-free, low-sodium: 76.3g
• Red Kidney Beans: 89g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	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	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	23.7% 95μg	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	73.7% 5.9mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	12.3% 86.3mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	43.2% 648mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.28% 10.5g	3700g per day for Men 19-50 years

Crackers, Saltines, Fat-free, Low-sodium VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Crackers, saltines, fat-free, low-sodium have 2.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Crackers, saltines, fat-free, low-sodium.
• 300 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Crackers, saltines, fat-free, low-sodium have 5.7 times more Selenium and 60.7 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4.4 times more Calcium, 5.6 times more Copper, 6.2 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 13.8 times more Potassium and 3.5 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Red Kidney Beans contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red Kidney Beans contain 11 times more Omega 3, 6.6 times more Fiber and 2.5 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Omega 3 and Fiber
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.