Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Weight per 300 calories

Crackers, matzo, whole-wheat

85.5g

Boiled Kidney Beans

236g

Crackers, matzo, whole-wheat have 2.8 times more energy per 100g than Boiled Kidney Beans. It has 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, matzo, whole-wheat or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs 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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1.32%1.3g

Fat

1.2%1.2g

1.3 gvs1.2 g

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

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0.65%0.21g

Saturated Fat

0.54%0.17g

0.21 gvs0.17 g

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

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1.76%0.028g

Omega 3

25%0.4g

0.028 gvs0.4 g

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

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3.1%0.53g

Omega 6

1.5%0.26g

0.53 gvs0.26 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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52%67.4g

Carbohydrate

41.4%54g

67.4 gvs54 g

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

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Sugars

1.04%0.76g

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

NA gvs0.76 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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26.5%10g

Fiber

39.8%15g

10 gvs15 g

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

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20%11g

Protein

36.6%20.5g

11 gvs20.5 g

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

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Vitamins

Crackers, matzo, whole-wheatvs 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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26%0.31mg

Vitamin B1

31.5%0.38mg

Thiamine

0.31 mgvs0.38 mg

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

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18%0.23mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.23 mgvs0.14 mg

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

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29%4.62mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs1.37 mg

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

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21%1.06mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.06 mgvs0.52 mg

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

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10.5%0.14mg

Vitamin B6

22%0.28mg

Pyridoxine

0.14 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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7.48%30μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

30 μgvs307 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 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, matzo, whole-wheatvs Boiled Kidney Beans

1.97%19.7mg

Calcium

8.27%82.7mg

19.7 mgvs82.7 mg

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

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33.2%0.3mg

Copper

56.7%0.51mg

0.3 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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49.7%3.97mg

Iron

65.6%5.24mg

3.97 mgvs5.24 mg

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

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27.3%115mg

Magnesium

23.6%99mg

115 mgvs99 mg

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

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130%3mg

Manganese

44%1mg

3 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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37.2%261mg

Phosphorus

46.6%326mg

261 mgvs326 mg

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

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7.94%270mg

Potassium

28%957mg

270 mgvs957 mg

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

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117%64μg

Selenium

4.72%2.6μg

64 μgvs2.6 μg

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

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0.11%1.7mg

Sodium

0.16%2.36mg

1.7 mgvs2.36 mg

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

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20.3%2.23mg

Zinc

21.5%2.36mg

2.23 mgvs2.36 mg

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

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0.11%4.1g

Water

4.27%158g

4.1 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, matzo, whole-wheat vs Boiled Kidney Beans:

Crackers, matzo, whole-wheat have 1.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B6, 10.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Crackers, matzo, whole-wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Boiled Kidney Beans:

Crackers, matzo, whole-wheat have 2.9 times more Manganese and 24.7 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.2 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 3.5 times more Potassium and 38.5 times more Water than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, matzo, whole-wheat have 2.1 times more Omega 6 and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 14.2 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Crackers, matzo, whole-wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainBoiled Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: