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

Weight per 500 calories

• Crackers, whole-wheat: 117g
• California Red Kidney Beans: 152g

Crackers, whole-wheat have 1.3 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	NA	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	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	99% 37.7g	38g per day for Men 19-50 years
Protein	22% 12.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	California 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	17.8% 0.21mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.48% 18g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 13.5 times more Vitamin B2, 2.8 times more Vitamin B6, 18.2 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Crackers, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Crackers, whole-wheat have 1.7 times more Manganese, 2.4 times more Selenium and 56.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7 times more Calcium, 3.4 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 5.6 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 43.7 times more Fat, 44.3 times more Saturated Fat, 7.8 times more Omega 3 and 87.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Fiber and 3 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.