Comparing Nutrients in 500 calories California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• California Red Kidney Beans: 152g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

Crackers, standard snack-type, sandwich, with peanut butter filling have 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	27% 4.6g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.65g	g per day for Men 19-50 years
Fiber	99% 37.7g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	66% 37g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	11.5% 0.15mg	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	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	29.5% 295mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	36.4% 0.33mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	34.5% 0.79mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.08% 2.97g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 calories of California Red Kidney Beans have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.5 times more Vitamin B5, 4 times more Vitamin B6 and 6.9 times more Vitamin B9 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 calories of California Red Kidney Beans have 3.6 times more Calcium, 5.1 times more Copper, 5.1 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 10.4 times more Potassium and 3.4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Selenium and 48.6 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.5 times more Carbohydrate, 16.2 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 65.6 times more Fat, 89.1 times more Saturated Fat and 56.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in 500 calories.