Comparing Nutrients in 500 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Red Kidney Beans

Weight per 500 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g
• Boiled Red Kidney Beans: 394g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	1.74% 1.26g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.12g	NA	g per day for Men 19-50 years
Fiber	47.8% 18g	76.7% 29g	38g per day for Men 19-50 years
Protein	24% 13.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	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	NA	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	106% 0.95mg	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	44.4% 3.55mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	81.7% 1.88mg	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	67.6% 473mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	7.12% 264g	3700g per day for Men 19-50 years

Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Red Kidney Beans:

• 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.7 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.7 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.

Comparing minerals per 500 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Red Kidney Beans:

• 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.3 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 4.7 times more Selenium and 83.6 times more Sodium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Copper, 3.3 times more Iron, 3 times more Potassium and 1.3 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled Red Kidney Beans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 8.9 times more Fat than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.6 times more Fiber and 2.5 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.