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

Weight per 100 calories

Crackers, saltines (includes oyster, soda, soup)

24g

California Red Kidney Beans

30.3g

Crackers, saltines (includes oyster, soda, soup) have 1.3 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

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

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.13%2.07g

Fat

0.078%0.076g

2.07 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.24%0.4g

Saturated Fat

0.034%0.011g

0.4 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.27%0.13g

Omega 3

1.6%0.025g

0.13 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6%1.02g

Omega 6

0.096%0.016g

1.02 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.6%17.7g

Carbohydrate

14%18g

17.7 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.43%0.31g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.31 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.063%0.045g

Fructose

≤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]

0.045 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.029g

Glucose

0.029 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.76%0.67g

Fiber

20%7.55g

0.67 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.04%2.26g

Protein

13%7.4g

2.26 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs California Red Kidney Beans

0.027%0.24μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.24 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

13.4%0.16mg

Thiamine

0.17 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.96%0.12mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.12 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.63%1.54mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.56%0.13mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.13 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.6%0.021mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.021 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8%32μg

Vitamin B9

30%119μg

Folates and Folic Acid

32 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.9%0.022μg

Vitamin B12

0%0μg

Cobalamin

0.022 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.83%0.28mg

Vitamin E

Tocopherols and Tocotrienols

0.28 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.06%6.08μg

Vitamin K

Phytomenadione or phylloquinone

6.08 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs California Red Kidney Beans

0.45%4.55mg

Calcium

5.9%59mg

4.55 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.7%0.033mg

Copper

37%0.33mg

0.033 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.7%1.33mg

Iron

35.4%2.83mg

1.33 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.3%5.5mg

Magnesium

11.5%48.5mg

5.5 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.14%0.16mg

Manganese

13%0.3mg

0.16 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.5%24.4mg

Phosphorus

17.5%123mg

24.4 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.07%36.4mg

Potassium

13.3%452mg

36.4 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.5%2.46μg

Selenium

1.76%0.97μg

2.46 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%225mg

Sodium

0.22%3.33mg

225 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.17mg

Zinc

7.02%0.77mg

0.17 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.033%1.2g

Water

0.096%3.56g

1.2 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Crackers, saltines (includes oyster, soda, soup) have 1.8 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.8 times more Vitamin B5, 5.8 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Crackers, saltines (includes oyster, soda, soup) have 2.5 times more Selenium and 67.5 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 13 times more Calcium, 10 times more Copper, 2.1 times more Iron, 8.8 times more Magnesium, 1.8 times more Manganese, 5 times more Phosphorus, 12.4 times more Potassium and 4.7 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 100 calories:

Crackers, saltines (includes oyster, soda, soup) have 27.3 times more Fat, 36.3 times more Saturated Fat, 5.2 times more Omega 3 and 62.5 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 11.3 times more Fiber and 3.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularCalifornia Red Kidney BeansVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: