Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Red Kidney Beans

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Red Kidney Beans: 148g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	70% 91g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	4.3% 3.1g	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	0.45% 0.33g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	8.66% 3.3g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	5.5% 0.066mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	45.3% 0.59mg	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	1.9% 7.68μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	7.68% 0.61mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	71.7% 1.65mg	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	8.93% 62.5mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.47% 17.4g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Red Kidney Beans:

• 500 kcal of Raw Red Kidney Beans contain 13.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.5 times more Vitamin B3, 7.7 times more Vitamin B6 and 76.2 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Red Kidney Beans:

• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 54.8 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4 times more Calcium, 10.9 times more Copper, 16.2 times more Iron, 12.4 times more Magnesium, 5 times more Manganese, 9.6 times more Phosphorus, 21.4 times more Potassium and 8.6 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 10.7 times more Fat and 27.4 times more Saturated Fat than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 14.2 times more Omega 3, 6.9 times more Fiber and 12.2 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Omega 3, Fiber and Protein
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.