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Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodiumVSBoiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs


Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Crackers, saltines, fat-free, low-sodiumvsBoiled Kidney Beans
13.6%
Energy
4.38%
393 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.65%
Fat
0.52%
1.6 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
18.8%
Protein
15%
10.5 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
63%
Carbohydrate
17.7%
82 gvs23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.52%
Sugars
0.44%
0.38 gvs0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
7.1%
Fiber
17%
2.7 gvs6.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.75%
Saturated Fat
0.22%
0.24 gvs0.07 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
10.6%
0.04 gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
3.82%
Omega 6
0.65%
0.65 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.09%
Water
1.8%
3.4 gvs67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Crackers, saltines, fat-free, low-sodiumvsBoiled Kidney Beans
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
43%
Thiamine
13%
0.52 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
45%
Vitamin B2
4.6%
0.59 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
35.6%
Vitamin B3
3.63%
5.7 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
6.92%
Vitamin B6
9.23%
0.09 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
1.33%
0 mgvs1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.8%
Vitamin E
0.2%
0.12 mgvs0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
4.1%
Vitamin K
7%
4.9 μgvs8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
31%
Folate
32.5%
124 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Crackers, saltines, fat-free, low-sodiumvsBoiled Kidney Beans
2.2%
Calcium
3.5%
22 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
16.7%
Copper
24%
0.15 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
96%
Iron
27.8%
7.7 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
6.2%
Magnesium
10%
26 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
28%
Manganese
18.7%
0.64 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
16%
Phosphorus
19.7%
113 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.4%
Potassium
12%
115 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
38%
Selenium
2%
21 μgvs1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
56.6%
Sodium
0.07%
849 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
8.55%
Zinc
9.1%
0.94 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Boiled Kidney Beans:
Crackers, saltines, fat-free, low-sodium have 3.3 times more Thiamine, 9.8 times more Vitamin B2 and 9.8 times more Vitamin B3 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6 and 1.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium. Both Crackers, saltines, fat-free, low-sodium and Boiled All Types Kidney Beans have similar amounts of Folate per 100 g.Both Crackers, saltines, fat-free, low-sodium as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Boiled Kidney Beans:
Crackers, saltines, fat-free, low-sodium have 3.5 times more Iron, 1.5 times more Manganese, 19.1 times more Selenium and 849 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium and 3.5 times more Potassium than Crackers, saltines, fat-free, low-sodium. Both Crackers, saltines, fat-free, low-sodium and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Crackers, saltines, fat-free, low-sodium have 3.1 times more Energy, 3.2 times more Fat, 1.2 times more Protein, 3.6 times more Carbohydrate and 5.9 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.4 times more Fiber, 4.3 times more Omega 3 and 19.7 times more Water than Crackers, saltines, fat-free, low-sodium.




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