Comparing Nutrients in 100 calories Boiled Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Crackers, saltines (includes oyster, soda, soup): 24g

Crackers, saltines (includes oyster, soda, soup) have 3.3 times more energy per unit of mass than Boiled Red Kidney Beans, which is very high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Crackers, saltines (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	2.13% 2.07g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.43% 0.31g	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	0.063% 0.045g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.83g	1.76% 0.67g	38g per day for Men 19-50 years
Protein	12% 6.83g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.027% 0.24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	8.96% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	2.56% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	1.6% 0.021mg	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	25.6% 102μg	8% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.9% 0.022μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	0% 0mg	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	0.16% 0.024mg	1.83% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	5.06% 6.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.45% 4.55mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	3.7% 0.033mg	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	29% 2.3mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	1.3% 5.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	7.14% 0.16mg	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	16% 112mg	3.5% 24.4mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	1.07% 36.4mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	4.5% 2.46μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	1.5% 0.17mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.033% 1.2g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Crackers, Saltines (includes Oyster, Soda, Soup) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Crackers, saltines (includes oyster, soda, soup)?

Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 100 calories of Boiled Red Kidney Beans have 1.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Crackers, saltines (includes oyster, soda, soup).
• While 100 kcal of Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin K per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 100 calories of Boiled Red Kidney Beans have 4.9 times more Calcium, 5.7 times more Copper, 1.7 times more Iron, 6.4 times more Magnesium, 2.3 times more Manganese, 4.6 times more Phosphorus, 8.7 times more Potassium and 5.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 100 kcal of Crackers, saltines (includes oyster, soda, soup) contain 2.6 times more Selenium and 143 times more Sodium than Boiled Red Kidney Beans.
• 100 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have 8.7 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 100 kcal of Crackers, saltines (includes oyster, soda, soup) contain 5.3 times more Fat and 12.1 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• 100 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber