Comparing Nutrients in 300 calories Crackers, multigrainVS California Red Kidney Beans

Weight per 300 calories

Crackers, multigrain

62.2g

California Red Kidney Beans

91g

Crackers, multigrain have 1.5 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 300 calories - Crackers, multigrain or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, multigrain

38%

56%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Crackers, multigrainvs California Red 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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13%12.7g

Fat

0.23%0.23g

12.7 gvs0.23 g

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

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6.4%2.05g

Saturated Fat

0.1%0.033g

2.05 gvs0.033 g

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

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53%0.85g

Omega 3

4.77%0.076g

0.85 gvs0.076 g

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

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38.2%6.5g

Omega 6

0.29%0.049g

6.5 gvs0.049 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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32.4%42g

Carbohydrate

42%54.4g

42 gvs54.4 g

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

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10.3%7.47g

Sugars

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

7.47 gvsNA 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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5.73%2.18g

Fiber

59.6%22.6g

2.18 gvs22.6 g

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

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7.9%4.4g

Protein

39.6%22g

4.4 gvs22 g

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

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Vitamins

Crackers, multigrainvs California Red 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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27%0.32mg

Vitamin B1

40%0.48mg

Thiamine

0.32 mgvs0.48 mg

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

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13.4%0.17mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.17 mgvs0.2 mg

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

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13.2%2.1mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs1.87 mg

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

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Vitamin B5

14%0.71mg

Pantothenic acid

NA mgvs0.71 mg

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

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5.6%0.073mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.073 mgvs0.36 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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16%64μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

64 μgvs358 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

4.55%4.1mg

Ascorbic acid

0 mgvs4.1 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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7.26%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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18.7%22.4μg

Vitamin K

Phytomenadione or phylloquinone

22.4 μgvsNA μg

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

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Minerals

Crackers, multigrainvs California Red Kidney Beans

0.87%8.7mg

Calcium

17.7%177mg

8.7 mgvs177 mg

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

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10.4%0.094mg

Copper

111%1mg

0.094 mgvs1 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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20%1.6mg

Iron

106%8.5mg

1.6 mgvs8.5 mg

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

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4.3%18mg

Magnesium

34.6%145mg

18 mgvs145 mg

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

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Manganese

39.5%0.91mg

NA mgvs0.91 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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26%182mg

Phosphorus

52.6%368mg

182 mgvs368 mg

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

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3.13%106mg

Potassium

40%1355mg

106 mgvs1355 mg

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

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29.5%16.2μg

Selenium

5.3%2.9μg

16.2 μgvs2.9 μg

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

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36.6%550mg

Sodium

0.67%10mg

550 mgvs10 mg

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

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5.55%0.61mg

Zinc

21%2.3mg

0.61 mgvs2.3 mg

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

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0.042%1.56g

Water

0.29%10.7g

1.56 gvs10.7 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, multigrain vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 5 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Crackers, multigrain.
Both Crackers, multigrain and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, multigrain vs California Red Kidney Beans:

Crackers, multigrain have 5.6 times more Selenium and 55 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 20.3 times more Calcium, 10.6 times more Copper, 5.3 times more Iron, 8.1 times more Magnesium, 2 times more Phosphorus, 12.7 times more Potassium and 3.8 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 300 calories:

Crackers, multigrain have 55.9 times more Fat, 62.8 times more Saturated Fat, 11.1 times more Omega 3 and 132.3 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 10.4 times more Fiber and 5 times more Protein than Crackers, multigrain.
Both Crackers, multigrain and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, multigrainVS Cookie, butter or sugar, with chocolate icing or fillingCalifornia Red Kidney BeansVS Cookie, butter or sugar, with chocolate icing or fillingCrackers, multigrainVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Crackers, multigrainVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, multigrain or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: