Comparing Nutrients in 500 calories California Red Kidney Beans VS Crackers, melba toast, wheat

Weight per 500 calories

• California Red Kidney Beans: 152g
• Crackers, melba toast, wheat: 134g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Crackers, melba toast, wheat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	California Red Kidney Beans	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.17% 3.07g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	78.6% 102g	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% 37.7g	26% 9.9g	38g per day for Men 19-50 years
Protein	66% 37g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	44% 176μg	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	7.58% 6.8mg	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

	California Red Kidney Beans	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	29.5% 295mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	39.4% 0.35mg	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	75.2% 6mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	62% 1.42mg	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	31.5% 221mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	74.6% 1119mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.2% 7.35g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Crackers, Melba Toast, Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Crackers, melba toast, wheat?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Crackers, melba toast, wheat:

• 500 calories of California Red Kidney Beans have 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, melba toast, wheat provide similar amounts of Vitamin B2 per 500 calories.
• Both Raw California Red Kidney Beans as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Crackers, melba toast, wheat:

• 500 calories of California Red Kidney Beans have 5.1 times more Calcium, 4.7 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.8 times more Phosphorus, 11.4 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 15.2 times more Selenium and 67.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, melba toast, wheat contain similar levels of Manganese per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Crackers, melba toast, wheat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.8 times more Fiber and 2.1 times more Protein than Crackers, melba toast, wheat.
• Both California Red Kidney Beans and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Crackers, melba toast, wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.