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

Weight per 500 calories

• Crackers, whole-wheat, low salt: 113g
• Boiled California Red Kidney Beans: 403g

Crackers, whole-wheat, low salt have 3.6 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat, low salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	12% 3.83g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	69.5% 90g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	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	31% 12g	99% 37.5g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Boiled 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	19% 0.23mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	32.3% 0.42mg	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	7.9% 31.6μg	74.6% 298μg	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	5.38% 4.84mg	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	6.47% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	129% 1.17mg	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	43.5% 3.48mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	55.8% 1.3mg	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	47.6% 333mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	7.3% 270g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Low Salt VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or Boiled California Red Kidney Beans?

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

• 500 calories of Crackers, whole-wheat, low salt have 2.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B6 and 9.4 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Crackers, whole-wheat, low salt as well as Boiled California 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, low salt vs Boiled California Red Kidney Beans:

• 500 calories of Crackers, whole-wheat, low salt have 2 times more Manganese, 3.4 times more Selenium and 13 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.7 times more Calcium, 2.3 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 5 times more Potassium and 1.4 times more Zinc than Crackers, whole-wheat, low salt.
• 500 calories of Crackers, whole-wheat, low salt lack sufficient amounts of Calcium and Potassium
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, low salt have 53.5 times more Fat, 67.8 times more Saturated Fat, 3.3 times more Omega 3 and 87 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3.2 times more Fiber and 3.7 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6