Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Crackers, gluten-free, multi-seeded and multigrain: 110g

Crackers, gluten-free, multi-seeded and multigrain have 3.7 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	32.7% 5.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	56.3% 73g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	99% 37.5g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	65.7% 37g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	31.4% 0.41mg	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	74.6% 298μg	9.66% 38.6μg	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	5.38% 4.84mg	0% 0mg	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	NA	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	26.6% 266mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	67.3% 0.61mg	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	150% 12mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	118% 2.7mg	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	79% 552mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.11% 3.96g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Boiled California Red Kidney Beans have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 7.7 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 2.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Boiled California Red Kidney Beans have 1.9 times more Copper, 3.8 times more Iron, 1.3 times more Phosphorus and 4 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 2.1 times more Manganese, 4 times more Selenium and 30 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Calcium, Magnesium and Zinc per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.2 times more Carbohydrate, 3.3 times more Fiber and 3 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 48.2 times more Fat, 7.9 times more Omega 3 and 68.9 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6