Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Boiled Kidney Beans

Weight per 300 calories

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

65.8g

Boiled Kidney Beans

236g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.6 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 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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10.5%10g

Fat

1.2%1.2g

10 gvs1.2 g

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

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11.7%3.76g

Saturated Fat

0.54%0.17g

3.76 gvs0.17 g

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

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1.4%0.022g

Omega 3

25%0.4g

0.022 gvs0.4 g

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

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5.14%0.87g

Omega 6

1.5%0.26g

0.87 gvs0.26 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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39%50.6g

Carbohydrate

41.4%54g

50.6 gvs54 g

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

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3.54%2.57g

Sugars

1.04%0.76g

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

2.57 gvs0.76 g

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

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0.27%0.2g

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]

0.2 gvsNA g

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

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%0.26g

Glucose

0.26 gvsNA g

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

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%2.1g

Sucrose

2.1 gvsNA g

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

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5.2%1.97g

Fiber

39.8%15g

1.97 gvs15 g

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

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2.94%1.64g

Protein

36.6%20.5g

1.64 gvs20.5 g

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

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Vitamins

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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3.3%0.039mg

Vitamin B1

31.5%0.38mg

Thiamine

0.039 mgvs0.38 mg

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

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5.06%0.066mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.066 mgvs0.14 mg

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

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2.6%0.41mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs1.37 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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3.54%0.046mg

Vitamin B6

22%0.28mg

Pyridoxine

0.046 mgvs0.28 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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1.15%4.6μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

4.6 μgvs307 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

3.15%2.83mg

Ascorbic acid

NA mgvs2.83 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

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

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

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

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Minerals

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourvs Boiled Kidney Beans

1.84%18.4mg

Calcium

8.27%82.7mg

18.4 mgvs82.7 mg

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

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6.36%0.057mg

Copper

56.7%0.51mg

0.057 mgvs0.51 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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4.6%0.37mg

Iron

65.6%5.24mg

0.37 mgvs5.24 mg

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

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2.35%9.87mg

Magnesium

23.6%99mg

9.87 mgvs99 mg

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

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8.55%0.2mg

Manganese

44%1mg

0.2 mgvs1 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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5.36%37.5mg

Phosphorus

46.6%326mg

37.5 mgvs326 mg

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

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1.66%56.6mg

Potassium

28%957mg

56.6 mgvs957 mg

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

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Selenium

4.72%2.6μg

NA μgvs2.6 μg

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

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39%586mg

Sodium

0.16%2.36mg

586 mgvs2.36 mg

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

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2.63%0.29mg

Zinc

21.5%2.36mg

0.29 mgvs2.36 mg

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

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0.044%1.63g

Water

4.27%158g

1.63 gvs158 g

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

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Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 9.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 6.2 times more Vitamin B6 and 66.7 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Kidney Beans:

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 247.9 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.5 times more Calcium, 8.9 times more Copper, 14.2 times more Iron, 10.1 times more Magnesium, 5.2 times more Manganese, 8.7 times more Phosphorus, 16.9 times more Potassium, 8.2 times more Zinc and 96.9 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 300 calories:

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 8.6 times more Fat, 21.8 times more Saturated Fat, 3.4 times more Omega 6 and 3.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 18 times more Omega 3, 7.7 times more Fiber and 12.5 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrainBoiled Kidney BeansVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: