Comparing Nutrients in 500 calories Crackers, whole-wheat VS Canned Kidney Beans

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Canned Kidney Beans: 595g

Crackers, whole-wheat have 5.1 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Crackers, whole-wheat or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	15% 11g	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% 0g	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	% 0.37g	% 0g	g per day for Men 19-50 years
Sucrose	% 1g	% 11g	g per day for Men 19-50 years
Fiber	31.7% 12g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	34% 0.44mg	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	8.2% 32.8μg	53.6% 214μg	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	7.94% 7.14mg	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	11% 1.65mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	89.3% 0.8mg	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	49% 3.9mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	43.5% 1mg	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	55.4% 388mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Canned Kidney Beans:

• Crackers, whole-wheat have 2.2 times more Vitamin B3, 13.9 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1, 12.3 times more Vitamin B2, 2 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Crackers, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Canned Kidney Beans:

• Crackers, whole-wheat have 2.5 times more Manganese and 2.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 3.5 times more Potassium, 1.9 times more Sodium and 134.9 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 4.6 times more Fat, 2.9 times more Saturated Fat, 2 times more Omega 3 and 11.3 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.9 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.