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

Weight per 500 calories

• Crackers, saltines, whole wheat (includes multi-grain): 126g
• Red Kidney Beans: 148g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	66% 85.7g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	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	22% 8.4g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	16% 8.97g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	48.7% 0.58mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	25.8% 103μg	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% 0mg	7.4% 6.68mg	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	9.97% 1.5mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	80.7% 6.46mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	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	35% 246mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	59% 32.4μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	102% 1525mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.8 times more Vitamin B3 and 2.8 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 6.8 times more Selenium and 85.7 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain more Calcium, 3.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus, 7.3 times more Potassium and 2.3 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 8.6 times more Fat, 1.9 times more Omega 3 and 23.9 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.7 times more Fiber and 3.7 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6