Comparing Nutrients in 500 calories California Red Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Weight per 500 calories

• California Red Kidney Beans: 152g
• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Mary's Gone Crackers, Original Crackers, Organic Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	California Red Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	NA	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	1.55% 1.12g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.12g	g per day for Men 19-50 years
Fiber	99% 37.7g	47.8% 18g	38g per day for Men 19-50 years
Protein	66% 37g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	37.8% 6.04mg	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	NA	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	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	29.5% 295mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	80.2% 0.72mg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	123% 2.83mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.13% 4.8g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Mary's Gone Crackers, Original Crackers, Organic Gluten Free?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 500 calories of California Red Kidney Beans have 3.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 500 kcal of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.

Comparing minerals per 500 calories for California Red Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 500 calories of California Red Kidney Beans have 2.3 times more Copper, 4 times more Iron, 1.3 times more Phosphorus and 4.2 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 500 kcal of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.9 times more Manganese, 4.6 times more Selenium and 39.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Calcium, Magnesium and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.3 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 500 kcal of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 46.3 times more Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mary's Gone Crackers, Original Crackers, Organic Gluten Free offer comparable quantities of Energy per 500 calories.