Comparing Nutrients in 500 calories Crackers, whole-wheatVS Red Kidney Beans
Weight per 500 calories
Crackers, whole-wheat
117g
Red Kidney Beans
148g
Crackers, whole-wheat have 1.3 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.
Discover which food has more nutrients per 500 calories - Crackers, whole-wheat or Red Kidney Beans?
Crackers, Whole-wheat VS Red Kidney Beans Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Crackers, whole-wheat or Red Kidney Beans?
Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Red Kidney Beans:
500 calories of Crackers, whole-wheat have 1.7 times more Vitamin B3, 5.3 times more Vitamin E and 3.8 times more Vitamin K than Red Kidney Beans.
While 500 kcal of Raw Red Kidney Beans contain 4.2 times more Vitamin B1, 13 times more Vitamin B2, 2.7 times more Vitamin B6 and 17.8 times more Vitamin B9 than Crackers, whole-wheat.
Both Crackers, whole-wheat and Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
500 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
Both Crackers, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Crackers, whole-wheat vs Red Kidney Beans:
500 calories of Crackers, whole-wheat have 1.5 times more Manganese, 2.5 times more Selenium and 52.6 times more Sodium than Red Kidney Beans.
While 500 kcal of Raw Red Kidney Beans contain 2.9 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 5 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat.
500 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
500 calories of Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 500 calories:
500 calories of Crackers, whole-wheat have 10.5 times more Fat, 1.9 times more Omega 3 and 21.1 times more Omega 6 than Red Kidney Beans.
While 500 kcal of Raw Red Kidney Beans contain 1.9 times more Fiber and 2.7 times more Protein than Crackers, whole-wheat.
Both Crackers, whole-wheat 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