Comparing Nutrients in 300 calories Crackers, wheat, sandwich, with peanut butter filling VS Boiled California Red Kidney Beans

Weight per 300 calories

• Crackers, wheat, sandwich, with peanut butter filling: 60.6g
• Boiled California Red Kidney Beans: 242g

Crackers, wheat, sandwich, with peanut butter filling have 4 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Crackers, wheat, sandwich, with peanut butter filling or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	NA	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	7% 2.67g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Boiled 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	19.6% 0.24mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	19.4% 0.25mg	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	10.6% 42.4μg	44.8% 179μg	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	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	77.7% 0.7mg	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	20.2% 1.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	33.5% 0.77mg	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	30% 210mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	4.38% 162g	3700g per day for Men 19-50 years

Crackers, Wheat, Sandwich, With Peanut Butter Filling VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, wheat, sandwich, with peanut butter filling or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Crackers, wheat, sandwich, with peanut butter filling vs Boiled California Red Kidney Beans:

• 300 calories of Crackers, wheat, sandwich, with peanut butter filling have 2.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per 300 calories.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, wheat, sandwich, with peanut butter filling vs Boiled California Red Kidney Beans:

• 300 calories of Crackers, wheat, sandwich, with peanut butter filling have 4.6 times more Selenium and 50.5 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 21 times more Copper, 4.5 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 5.6 times more Potassium and 4.2 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• 300 calories of Crackers, wheat, sandwich, with peanut butter filling lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, wheat, sandwich, with peanut butter filling have 74.3 times more Fat, 82.3 times more Saturated Fat, 3.2 times more Omega 3 and 105.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.7 times more Carbohydrate, 8.4 times more Fiber and 2.7 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6