Comparing Nutrients in 300 calories Crackers, rye, wafers, seasonedVS Canned Kidney Beans

Weight per 300 calories

Crackers, rye, wafers, seasoned

78.7g

Canned Kidney Beans

357g

Crackers, rye, wafers, seasoned have 4.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Crackers, rye, wafers, seasoned or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, seasoned

20%

71%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Crackers, rye, wafers, seasonedvs Canned 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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7.47%7.24g

Fat

2.2%2.14g

7.24 gvs2.14 g

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

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3.17%1g

Saturated Fat

1.57%0.5g

1 gvs0.5 g

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

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15.6%0.25g

Omega 3

18.3%0.29g

0.25 gvs0.29 g

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

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15.2%2.6g

Omega 6

2.23%0.38g

2.6 gvs0.38 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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44.7%58g

Carbohydrate

40%51.8g

58 gvs51.8 g

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

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Sugars

9.1%6.6g

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

NA gvs6.6 g

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

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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]

NA gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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43.3%16.5g

Fiber

40.4%15.4g

16.5 gvs15.4 g

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

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12.7%7.1g

Protein

33.3%18.6g

7.1 gvs18.6 g

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

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Vitamins

Crackers, rye, wafers, seasonedvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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20.7%0.25mg

Vitamin B1

34.5%0.41mg

Thiamine

0.25 mgvs0.41 mg

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

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13.5%0.18mg

Vitamin B2

14%0.18mg

Riboflavin

0.18 mgvs0.18 mg

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

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12%1.95mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

1.95 mgvs1.47 mg

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

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8.8%0.44mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.44 mgvs0.49 mg

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

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11.5%0.15mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.15 mgvs0.26 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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10.2%41μg

Vitamin B9

32%129μg

Folates and Folic Acid

41 μgvs129 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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0.087%0.079mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0.079 mgvs4.3 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

0.48%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

12.2%14.6μg

Phytomenadione or phylloquinone

NA μgvs14.6 μg

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

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Minerals

Crackers, rye, wafers, seasonedvs Canned Kidney Beans

3.46%34.6mg

Calcium

12%121mg

34.6 mgvs121 mg

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

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43.3%0.39mg

Copper

53.6%0.48mg

0.39 mgvs0.48 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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30%2.4mg

Iron

52.2%4.18mg

2.4 mgvs4.18 mg

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

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20%83.5mg

Magnesium

23%96mg

83.5 mgvs96 mg

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

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81%1.87mg

Manganese

26%0.6mg

1.87 mgvs0.6 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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34.5%242mg

Phosphorus

46%321mg

242 mgvs321 mg

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

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10.5%357mg

Potassium

25%846mg

357 mgvs846 mg

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

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46.5%25.6μg

Selenium

5.84%3.2μg

25.6 μgvs3.2 μg

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

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46.6%698mg

Sodium

70.5%1057mg

698 mgvs1057 mg

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

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18.3%2mg

Zinc

15%1.64mg

2 mgvs1.64 mg

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

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0.085%3.15g

Water

7.53%279g

3.15 gvs279 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, rye, wafers, seasoned vs Canned Kidney Beans:

Crackers, rye, wafers, seasoned have 1.3 times more Vitamin B3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 54.4 times more Vitamin C than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Crackers, rye, wafers, seasoned as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Crackers, rye, wafers, seasoned vs Canned Kidney Beans:

Crackers, rye, wafers, seasoned have 3.1 times more Manganese, 8 times more Selenium and 1.2 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.5 times more Calcium, 1.7 times more Iron, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Sodium and 88.5 times more Water than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, rye, wafers, seasoned have 3.4 times more Fat, 2 times more Saturated Fat and 6.8 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Protein than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 300 kcal.
Both Crackers, rye, wafers, seasoned as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)Canned Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, seasonedVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Crackers, rye, wafers, seasonedVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, rye, wafers, seasoned or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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