Comparing Nutrients in 100 calories Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Boiled California Red Kidney Beans: 80.6g

Crackers, flavored, fish-shaped have 3.7 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 100 calories - Crackers, flavored, fish-shaped or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	0.075% 0.073g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	14% 18g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	0.027% 0.019g	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	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.76% 0.67g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Boiled California 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	14.6% 0.18mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	2.72% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	6.45% 0.084mg	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	8.26% 33μg	15% 59.7μg	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	1.08% 0.97mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	26% 0.23mg	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	12.4% 0.99mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	9.2% 38.7mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	11% 0.26mg	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	5.15% 36mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	1.46% 54g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Boiled California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Boiled California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 100 calories of Crackers, flavored, fish-shaped have 1.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.2 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 4.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 100 calories of Crackers, flavored, fish-shaped have 64.9 times more Sodium than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 3 times more Calcium, 8.1 times more Copper, 2.4 times more Iron, 7.2 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 7 times more Potassium and 2.9 times more Zinc than Crackers, flavored, fish-shaped.
• 100 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Crackers, flavored, fish-shaped as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, flavored, fish-shaped have 52.7 times more Fat, 3.5 times more Omega 3 and 46.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 1.3 times more Carbohydrate, 11.2 times more Fiber and 3.4 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6