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

Weight per 300 calories

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

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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.52% 0.088g	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	41% 53g	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	59.8% 22.7g	38g per day for Men 19-50 years
Protein	14.3% 8g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Royal 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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	14.2% 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	89.6% 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	4.56% 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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	101% 0.91mg	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	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	12.3% 86.3mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	36% 1227mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Crackers, saltines, fat-free, low-sodium have 2.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.4 times more Vitamin B5, 5.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 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 Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Crackers, saltines, fat-free, low-sodium have 5.6 times more Selenium and 54.7 times more Sodium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 7.1 times more Calcium, 8.2 times more Copper, 1.3 times more Iron, 6.3 times more Magnesium, 2.1 times more Manganese, 4.3 times more Phosphorus, 14 times more Potassium and 3.4 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• 300 calories of Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Royal Red Kidney Beans contain 4.8 times more Omega 3, 11 times more Fiber and 2.9 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.