Comparing Nutrients in 500 calories Boiled Royal Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 500 calories

• Boiled Royal Red Kidney Beans: 407g
• Crackers, saltines, whole wheat (includes multi-grain): 126g

Crackers, saltines, whole wheat (includes multi-grain) have 3.2 times more energy per unit of mass than Boiled Royal Red Kidney Beans, which is high in comparison to other foods. Boiled Royal Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 89g	66% 85.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 38g	22% 8.4g	38g per day for Men 19-50 years
Protein	69% 38.6g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	20.6% 0.27mg	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	75.2% 301μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.42% 4.88mg	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	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	18% 179mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	37% 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	141% 11.3mg	80.7% 6.46mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	81.6% 1.88mg	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	82.5% 577mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8.87% 4.88μg	59% 32.4μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	102% 1525mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.66mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	7.36% 272g	0.33% 12.4g	3700g per day for Men 19-50 years

Boiled Royal Red Kidney Beans VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans or Crackers, saltines, whole wheat (includes multi-grain)?

Lets compare vitamin content per 500 calories of Boiled Royal Red Kidney Beans vs Crackers, saltines, whole wheat (includes multi-grain):

• 500 calories of Boiled Royal Red Kidney Beans have 1.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.5 times more Vitamin B1 and 2.5 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• Both Boiled Royal Red Kidney Beans as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Royal Red Kidney Beans vs Crackers, saltines, whole wheat (includes multi-grain):

• 500 calories of Boiled Royal Red Kidney Beans have more Calcium, 3.2 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 5.5 times more Potassium and 2 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.8 times more Manganese, 6.6 times more Selenium and 75 times more Sodium than Boiled Royal Red Kidney Beans.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Royal Red Kidney Beans have 4.5 times more Fiber and 4.3 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 19.5 times more Fat, 4.3 times more Omega 3 and 55.3 times more Omega 6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6