Comparing Nutrients in 100 calories Red Kidney Beans VS Crackers, whole-wheat, reduced fat

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Crackers, whole-wheat, reduced fat: 24g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	5.98% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.4% 0.29g	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% 0g	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	% 0.077g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	12% 4.5g	6.9% 2.62g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	7.85% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	3.64% 0.047mg	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	29.2% 117μg	1.8% 7.2μg	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	1.5% 1.34mg	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	0.42% 0.062mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	10.7% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	6.87% 29mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	24% 0.55mg	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	17.2% 120mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	2.64% 89.7mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	6.16% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.017% 0.62g	3700g per day for Men 19-50 years

Red Kidney Beans VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Crackers, whole-wheat, reduced fat?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Crackers, whole-wheat, reduced fat:

• 100 calories of Red Kidney Beans have 4.1 times more Vitamin B1, 12.1 times more Vitamin B2, 2.5 times more Vitamin B6 and 16.2 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 2 times more Vitamin B3 and 1.8 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• 100 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Red Kidney Beans as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Crackers, whole-wheat, reduced fat:

• 100 calories of Red Kidney Beans have 2.6 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 4.5 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 1.7 times more Manganese, 3.6 times more Selenium and 50.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, reduced fat contain similar levels of Zinc per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 1.7 times more Fiber and 2.5 times more Protein than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 11.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6