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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Crackers, wheat, sandwich, with peanut butter filling: 101g

Crackers, wheat, sandwich, with peanut butter filling have 4 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, wheat, sandwich, with peanut butter filling?

Macros Ratio

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

Macro Nutrients

	Boiled California Red 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	0.37% 0.36g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	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	69.5% 90g	42% 54.3g	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	99% 37.5g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	65.7% 37g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	43.3% 0.52mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	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

	Boiled California Red Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	26.6% 266mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	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	150% 12mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	9.14% 38.4mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	79% 552mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	54.3% 815mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.093% 3.43g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Crackers, Wheat, Sandwich, With Peanut Butter Filling Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled California Red Kidney Beans have 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.
• While 500 kcal of Crackers, wheat, sandwich, with peanut butter filling contain 2.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling provide similar amounts of Vitamin B2 per 500 calories.
• Both Boiled California Red Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Boiled California Red Kidney Beans have 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.
• While 500 kcal of Crackers, wheat, sandwich, with peanut butter filling contain 4.6 times more Selenium and 50.5 times more Sodium than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Crackers, wheat, sandwich, with peanut butter filling lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.7 times more Carbohydrate, 8.4 times more Fiber and 2.7 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, wheat, sandwich, with peanut butter filling contain 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.
• Both Boiled California Red Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling 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