Comparing Nutrients in 500 calories California Red Kidney Beans VS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

• California Red Kidney Beans: 152g
• Crackers, saltines, fat-free, low-sodium: 127g

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

Which food has more nutrients per 500 calories - California Red Kidney Beans or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	California Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.02% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.84% 0.82g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	0.67% 0.48g	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	9.04% 3.44g	38g per day for Men 19-50 years
Protein	66% 37g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	45.4% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	8.3% 0.11mg	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	39.4% 158μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.2% 6.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	29.5% 295mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	20.5% 0.18mg	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	123% 9.82mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	7.88% 33mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	35.2% 0.81mg	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	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.12% 4.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Crackers, saltines, fat-free, low-sodium:

• Raw California Red Kidney Beans have 1.2 times more Vitamin B1, 2.4 times more Vitamin B5, 5.6 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Crackers, saltines, fat-free, low-sodium:

• Raw California Red Kidney Beans have 10.6 times more Calcium, 9 times more Copper, 1.4 times more Iron, 7.3 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 15.4 times more Potassium and 3.2 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 5.6 times more Selenium and 64.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 2.6 times more Omega 3, 11 times more Fiber and 2.8 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Raw California Red Kidney Beans and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.