Comparing Nutrients in 500 calories Boiled Kidney Beans VS Crackers, wheat, sandwich, with peanut butter filling

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Crackers, wheat, sandwich, with peanut butter filling: 101g

Crackers, wheat, sandwich, with peanut butter filling have 3.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Crackers, wheat, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Boiled Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	50% 8.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	42% 54.3g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	61% 34g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	10.6% 0.14mg	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	128% 512μg	17.7% 70.7μg	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	5.25% 4.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	13.8% 138mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	6.17% 0.056mg	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	109% 8.74mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	9.14% 38.4mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	30.8% 0.71mg	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	77.6% 543mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	54.3% 815mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.093% 3.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Boiled All Types Kidney Beans have 15.3 times more Copper, 3.2 times more Iron, 4.3 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 5.3 times more Potassium, 4.8 times more Zinc and 76.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 5.1 times more Selenium and 207 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.6 times more Omega 3, 1.7 times more Carbohydrate, 5.7 times more Fiber and 2.5 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 13.7 times more Fat, 16.2 times more Saturated Fat and 20 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.