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

Weight per 100 calories

Crackers, saltines, low salt (includes oyster, soda, soup)

24g

Boiled Kidney Beans

78.7g

Crackers, saltines, low salt (includes oyster, soda, soup) have 3.3 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Boiled 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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2.17%2.1g

Fat

0.41%0.39g

2.1 gvs0.39 g

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

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1.5%0.48g

Saturated Fat

0.18%0.057g

0.48 gvs0.057 g

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

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6.5%0.1g

Omega 3

8.37%0.13g

0.1 gvs0.13 g

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

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5.06%0.86g

Omega 6

0.5%0.085g

0.86 gvs0.085 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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0.73%0.53g

Sugars

0.35%0.25g

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

0.53 gvs0.25 g

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

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0.075%0.055g

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]

0.055 gvsNA g

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

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%0.055g

Glucose

0.055 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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1.8%0.69g

Fiber

13.3%5.04g

0.69 gvs5.04 g

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

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4.03%2.26g

Protein

12%6.83g

2.26 gvs6.83 g

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

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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12%0.15mg

Vitamin B1

10.5%0.13mg

Thiamine

0.15 mgvs0.13 mg

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

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6.05%0.079mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.079 mgvs0.046 mg

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

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7.77%1.24mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs0.46 mg

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

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2.26%0.11mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.11 mgvs0.17 mg

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

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1.1%0.014mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.014 mgvs0.094 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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8.3%33.3μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

33.3 μgvs102 μg

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

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0.89%0.021μg

Vitamin B12

0%0μg

Cobalamin

0.021 μgvs0 μg

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

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0%0mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 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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1.77%0.27mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.27 mgvs0.024 mg

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

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3.05%3.66μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

3.66 μgvs6.6 μg

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

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Boiled Kidney Beans

2.83%28.3mg

Calcium

2.76%27.6mg

28.3 mgvs27.6 mg

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

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4.1%0.037mg

Copper

19%0.17mg

0.037 mgvs0.17 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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15.2%1.2mg

Iron

22%1.75mg

1.2 mgvs1.75 mg

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

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1.4%5.94mg

Magnesium

7.87%33mg

5.94 mgvs33 mg

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

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8.65%0.2mg

Manganese

14.7%0.34mg

0.2 mgvs0.34 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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3.77%26.4mg

Phosphorus

15.5%109mg

26.4 mgvs109 mg

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

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5.06%172mg

Potassium

9.38%319mg

172 mgvs319 mg

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

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2.76%1.52μg

Selenium

1.57%0.87μg

1.52 μgvs0.87 μg

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

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3.14%47mg

Sodium

0.052%0.79mg

47 mgvs0.79 mg

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

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1.77%0.19mg

Zinc

7.16%0.79mg

0.19 mgvs0.79 mg

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

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0.026%0.96g

Water

1.42%52.7g

0.96 gvs52.7 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, low salt (includes oyster, soda, soup) vs Boiled Kidney Beans:

Crackers, saltines, low salt (includes oyster, soda, soup) have 1.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B5, 6.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Crackers, saltines, low salt (includes oyster, soda, soup) have 1.8 times more Selenium and 59.7 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.6 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium, 4 times more Zinc and 55.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, saltines, low salt (includes oyster, soda, soup) have 5.3 times more Fat, 8.3 times more Saturated Fat and 10.1 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Omega 3, 7.3 times more Fiber and 3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Boiled Kidney BeansVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: