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

Weight per 500 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 108g
• California Red Kidney Beans: 152g

Crackers, cream, La Moderna Rikis Cream Crackers have 1.4 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.35% 0.022g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	69.7% 91g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	NA	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	1.63% 1.2g	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	% 1.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	14% 7.75g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.3% 0.6mg	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	NA	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	79% 791mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	185% 1.67mg	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	89.4% 7.16mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	66% 1.5mg	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	15.4% 108mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.13% 4.83g	0.48% 18g	3700g per day for Men 19-50 years

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

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw California Red Kidney Beans.

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

• Crackers, cream, La Moderna Rikis Cream Crackers have 2.7 times more Calcium and 48.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.7 times more Copper, 2 times more Iron, 8 times more Magnesium, 1.7 times more Manganese, 5.7 times more Phosphorus and 17.9 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw California Red Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, cream, La Moderna Rikis Cream Crackers have 55.5 times more Fat and 52 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Omega 3, 1.3 times more Carbohydrate, 14.6 times more Fiber and 4.8 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.