Comparing Nutrients in 500 calories Red Kidney BeansVS Crackers, whole-wheat
Weight per 500 calories
Red Kidney Beans
148g
Crackers, whole-wheat
117g
Crackers, whole-wheat have 1.3 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.
Discover which food has more nutrients per 500 calories - Red Kidney Beans or Crackers, whole-wheat?
Red Kidney Beans VS Crackers, Whole-wheat Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Red Kidney Beans or Crackers, whole-wheat?
Lets compare vitamin content per 500 calories of Red Kidney Beans vs Crackers, whole-wheat:
500 calories of Red Kidney Beans have 4.2 times more Vitamin B1, 13 times more Vitamin B2, 2.7 times more Vitamin B6 and 17.8 times more Vitamin B9 than Crackers, whole-wheat.
While 500 kcal of Crackers, whole-wheat contain 1.7 times more Vitamin B3, 5.3 times more Vitamin E and 3.8 times more Vitamin K than Raw Red Kidney Beans.
Both Red Kidney Beans and Crackers, whole-wheat provide similar amounts of Vitamin B5 per 500 calories.
500 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
Both Raw Red Kidney Beans as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Red Kidney Beans vs Crackers, whole-wheat:
500 calories of Red Kidney Beans have 2.9 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 5 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat.
While 500 kcal of Crackers, whole-wheat contain 1.5 times more Manganese, 2.5 times more Selenium and 52.6 times more Sodium than Raw Red Kidney Beans.
500 calories of Red Kidney Beans lack sufficient amounts of Selenium
500 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Red Kidney Beans have 1.9 times more Fiber and 2.7 times more Protein than Crackers, whole-wheat.
While 500 kcal of Crackers, whole-wheat contain 10.5 times more Fat, 1.9 times more Omega 3 and 21.1 times more Omega 6 than Raw Red Kidney Beans.
Both Red Kidney Beans and Crackers, whole-wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Red Kidney Beans provide inadequate amounts of Omega 6