Comparing Nutrients in 300 calories Nabisco, Nabisco Ritz Crackers VS Boiled Kidney Beans

Weight per 300 calories

• Nabisco, Nabisco Ritz Crackers: 61g
• Boiled Kidney Beans: 236g

Nabisco, Nabisco Ritz Crackers have 3.9 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Nabisco, Nabisco Ritz Crackers or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	6.85% 4.96g	1.04% 0.76g	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	0.5% 0.36g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.037mg	22% 0.28mg	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	11% 44μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.15% 2.83mg	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	14% 2.13mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.5μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.4% 94mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	56.7% 0.51mg	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	34% 2.73mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	2.76% 11.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	23.8% 166mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Nabisco, Nabisco Ritz Crackers vs Boiled Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 2.2 times more Vitamin B3, 30 times more Vitamin E and 1.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 7.7 times more Vitamin B6 and 7 times more Vitamin B9 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Nabisco, Nabisco Ritz Crackers vs Boiled Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 227.7 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Copper, 1.9 times more Iron, 8.6 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 13.2 times more Potassium, 6.4 times more Zinc and 83.1 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Boiled All Types Kidney Beans have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Nabisco, Nabisco Ritz Crackers have 12 times more Fat, 19.3 times more Saturated Fat, 1.9 times more Omega 3, 23.1 times more Omega 6 and 6.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Carbohydrate, 10.8 times more Fiber and 4.6 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Nabisco, Nabisco Ritz Crackers as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.