Comparing Nutrients in 500 calories California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

• California Red Kidney Beans: 152g
• Crackers, cream, La Moderna Rikis Cream Crackers: 108g

Crackers, cream, La Moderna Rikis Cream Crackers have 1.4 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	53.8% 70g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	1.63% 1.2g	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	% 1.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	99% 37.7g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	66% 37g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	NA	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	149% 597μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	NA	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

	California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	29.5% 295mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	13.5% 0.12mg	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	177% 14mg	89.4% 7.16mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	7.2% 30mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	39.6% 0.91mg	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	87.7% 614mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.13% 4.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Raw California Red Kidney Beans.

Comparing minerals per 500 calories for California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Raw California Red Kidney Beans have 13.7 times more Copper, 2 times more Iron, 8 times more Magnesium, 1.7 times more Manganese, 5.7 times more Phosphorus and 17.9 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 2.7 times more Calcium and 48.6 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 5.9 times more Omega 3, 1.3 times more Carbohydrate, 14.6 times more Fiber and 4.8 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 55.5 times more Fat and 52 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.