Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheat VS Canned Kidney Beans

Weight per 100 calories

• Crackers, standard snack-type, with whole wheat: 21.6g
• Canned Kidney Beans: 119g

Crackers, standard snack-type, with whole wheat have 5.5 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.04% 2.2g	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	0.054% 0.039g	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	% 0.052g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 2.2g	g per day for Men 19-50 years
Fiber	2.8% 1.06g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.052mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.05% 0.1mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	6.78% 0.088mg	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	3.13% 12.5μg	10.7% 43μg	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	0% 0mg	1.6% 1.43mg	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	4.18% 0.63mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	4.73% 0.043mg	18% 0.16mg	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	9.85% 0.79mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	8.7% 0.2mg	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	11% 77mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, with whole wheat vs Canned Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 2 times more Vitamin B3 and 26.3 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, standard snack-type, with whole wheat vs Canned Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 1.8 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.8 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 6.3 times more Potassium, 2.2 times more Sodium, 2.3 times more Zinc and 157.6 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Canned All Types Kidney Beans have similar amounts of Calcium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, standard snack-type, with whole wheat have 5.4 times more Fat, 5.6 times more Saturated Fat, 2 times more Omega 3 and 12 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Fiber and 3.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.