Comparing Nutrients in 500 calories Crackers, water biscuits VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Crackers, water biscuits: 130g
• Canned Red Kidney Beans with Liquids: 617g

Crackers, water biscuits have 4.7 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Crackers, water biscuits or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, water biscuits	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	70.4% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	15.8% 11.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	24.3% 9.24g	70% 26.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	38% 0.49mg	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	7.8% 31.3μg	35.5% 142μg	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	5.5% 4.94mg	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	2.5% 0.38mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.95% 2.34μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0% 0mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	101% 0.91mg	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	0% 0mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	18.6% 130mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	74% 40.8μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	13% 481g	3700g per day for Men 19-50 years

Crackers, Water Biscuits VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, water biscuits or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Crackers, water biscuits vs Canned Red Kidney Beans with Liquids:

• 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.5 times more Vitamin B1, 8.6 times more Vitamin B2, 2 times more Vitamin B3, 9.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 10.8 times more Vitamin K than Crackers, water biscuits.
• 500 calories of Crackers, water biscuits have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Crackers, water biscuits as well as Canned Red Kidney Beans Solids and Liquids 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, water biscuits vs Canned Red Kidney Beans with Liquids:

• 500 calories of Crackers, water biscuits have 6 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain more Calcium, 5.2 times more Copper, more Iron, 7.1 times more Magnesium, 5 times more Phosphorus, 12.5 times more Potassium, 2.1 times more Sodium, 4.5 times more Zinc and 33.6 times more Water than Crackers, water biscuits.
• 500 calories of Crackers, water biscuits lack sufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, water biscuits have 6 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Omega 3, more Sugars, 2.9 times more Fiber and 3.5 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, water biscuits provide inadequate amounts of Omega 3
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6