Comparing Nutrients in 500 calories Crackers, rye, wafers, seasoned VS Red Kidney Beans

Weight per 500 calories

• Crackers, rye, wafers, seasoned: 131g
• Red Kidney Beans: 148g

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

Which food has more nutrients per 500 calories - Crackers, rye, wafers, seasoned or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	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	72% 27.4g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	21% 12g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	17% 68.2μg	146% 585μg	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	0.15% 0.13mg	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, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	50% 4mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	57.6% 403mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.7μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.14% 5.25g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, rye, wafers, seasoned vs Red Kidney Beans:

• Raw Red Kidney Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 8.6 times more Vitamin B9 and 50.9 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Crackers, rye, wafers, seasoned vs Red Kidney Beans:

• Crackers, rye, wafers, seasoned have 1.9 times more Manganese, 9 times more Selenium and 65.4 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.1 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 3.4 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, rye, wafers, seasoned have 7.7 times more Fat, 7.4 times more Saturated Fat, 12.7 times more Omega 6 and 1.2 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Omega 3 and 2.8 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.