Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup) VS Red Kidney Beans

Weight per 300 calories

• Crackers, saltines (includes oyster, soda, soup): 71.8g
• Red Kidney Beans: 89g

Crackers, saltines (includes oyster, soda, soup) have 1.2 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	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	41% 53g	42% 54.6g	130g per day for Men 19-50 years
Sugars	1.28% 0.93g	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	0.19% 0.14g	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	% 0.086g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	12% 6.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.08% 0.72μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	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	24% 96μg	87.7% 351μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	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	5.5% 0.83mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18.2μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	50% 4mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	3.93% 16.5mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	21.4% 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	10.5% 73.2mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.098% 3.62g	0.28% 10.5g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Crackers, saltines (includes oyster, soda, soup) vs Red Kidney Beans:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.7 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Red Kidney Beans:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 2.6 times more Selenium and 63.2 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.4 times more Calcium, 6.2 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 11.1 times more Potassium and 5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 300 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 6.6 times more Fat, 1.2 times more Omega 3 and 15.1 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 6.7 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6