Comparing Nutrients in 500 calories Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Weight per 500 calories

• Red Kidney Beans: 148g
• Crackers, saltines (includes oyster, soda, soup): 120g

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

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Crackers, saltines (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	10.7% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	68% 88.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	2.13% 1.54g	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	0.31% 0.23g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	7.9% 0.1mg	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	146% 585μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.5% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	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	2.08% 0.31mg	9.17% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	6.55% 27.5mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	35.7% 0.82mg	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	86% 602mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	75% 1126mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	7.5% 0.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.16% 6.04g	3700g per day for Men 19-50 years

Red Kidney Beans VS Crackers, Saltines (includes Oyster, Soda, Soup) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Crackers, saltines (includes oyster, soda, soup)?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 500 calories of Red Kidney Beans have 1.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Crackers, saltines (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines (includes oyster, soda, soup) contain 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.7 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 500 calories of Red Kidney Beans have 5.4 times more Calcium, 6.2 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 11.1 times more Potassium and 5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines (includes oyster, soda, soup) contain 2.6 times more Selenium and 63.2 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 6.7 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Fat and 15.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber