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

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Crackers, cream, La Moderna Rikis Cream Crackers: 108g

Crackers, cream, La Moderna Rikis Cream Crackers have 3.7 times more energy per unit of mass than Boiled Red Kidney Beans, which is very high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Boiled 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	2.03% 1.97g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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% 89.8g	53.8% 70g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	76.7% 29g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	61% 34g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	52.5% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	11% 110mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	89.4% 7.16mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	7.2% 30mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.13% 4.83g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Crackers, Cream, La Moderna Rikis Cream Crackers Nutrients Per 500 Kcal

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

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

• 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12

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

• 500 calories of Boiled Red Kidney Beans have 7.8 times more Copper, 1.6 times more Iron, 5.9 times more Magnesium, 2.1 times more Manganese, 5.2 times more Phosphorus and 12.6 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 7.2 times more Calcium and 102.9 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Zinc per 500 calories.
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 30.7 times more Omega 3, 1.3 times more Carbohydrate, 11.3 times more Fiber and 4.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 10.7 times more Fat and 8.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 6 in 500 calories.