Comparing Nutrients in 100 calories Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Canned Kidney Beans

Weight per 100 calories

Mary's Gone Crackers, Original Crackers, Organic Gluten Free

22.4g

Canned Kidney Beans

119g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.3 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Mary's Gone Crackers, Original Crackers, Organic Gluten Free

11%

32%

57%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs Canned 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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3.6%3.5g

Fat

0.74%0.71g

3.5 gvs0.71 g

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

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Saturated Fat

0.52%0.17g

NA gvs0.17 g

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

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Omega 3

6.1%0.098g

NA gvs0.098 g

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

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Omega 6

0.74%0.13g

NA gvs0.13 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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11%14.4g

Carbohydrate

13.3%17.3g

14.4 gvs17.3 g

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

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0.31%0.22g

Sugars

3.04%2.2g

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

0.22 gvs2.2 g

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

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0%0g

Fructose

0%0g

≤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 gvs0 g

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

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%0g

Glucose

%0g

0 gvs0 g

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

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%0.22g

Sucrose

%2.2g

0.22 gvs2.2 g

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

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9.56%3.63g

Fiber

13.5%5.1g

3.63 gvs5.1 g

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

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4.83%2.7g

Protein

11%6.2g

2.7 gvs6.2 g

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

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Vitamins

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs Canned Kidney Beans

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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3.92%0.047mg

Vitamin B1

11.5%0.14mg

Thiamine

0.047 mgvs0.14 mg

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

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3.8%0.049mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.049 mgvs0.061 mg

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

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7.55%1.2mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.49 mg

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

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Vitamin B5

3.3%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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Vitamin B6

6.78%0.088mg

Pyridoxine

NA mgvs0.088 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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Vitamin B9

10.7%43μg

Folates and Folic Acid

NA μgvs43 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1.6%1.43mg

Ascorbic acid

NA mgvs1.43 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

NA mgvs0.024 mg

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

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Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

NA μgvs4.9 μg

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

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Minerals

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs Canned Kidney Beans

5%50mg

Calcium

4.05%40.5mg

50 mgvs40.5 mg

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

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16%0.14mg

Copper

18%0.16mg

0.14 mgvs0.16 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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8.9%0.71mg

Iron

17.4%1.4mg

0.71 mgvs1.4 mg

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

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10.6%44.4mg

Magnesium

7.65%32mg

44.4 mgvs32 mg

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

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24.6%0.57mg

Manganese

8.7%0.2mg

0.57 mgvs0.2 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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13.5%95mg

Phosphorus

15.3%107mg

95 mgvs107 mg

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

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3.15%107mg

Potassium

8.3%282mg

107 mgvs282 mg

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

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8.03%4.4μg

Selenium

1.95%1.07μg

4.4 μgvs1.07 μg

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

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8.77%132mg

Sodium

23.5%352mg

132 mgvs352 mg

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

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6%0.66mg

Zinc

4.98%0.55mg

0.66 mgvs0.55 mg

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

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0.026%0.96g

Water

2.5%93g

0.96 gvs93 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Canned Kidney Beans:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.5 times more Vitamin B3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Canned Kidney Beans:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.2 times more Calcium, 1.4 times more Magnesium, 2.8 times more Manganese, 4.1 times more Selenium and 1.2 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Iron, 2.6 times more Potassium, 2.7 times more Sodium and 96.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Canned All Types Kidney Beans have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.9 times more Fat than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 9.8 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarCanned Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarMary's Gone Crackers, Original Crackers, Organic Gluten FreeVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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