Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Boiled Kidney Beans

Weight per 300 calories

Crackers, saltines (includes oyster, soda, soup)

71.8g

Boiled Kidney Beans

236g

Crackers, saltines (includes oyster, soda, soup) have 3.3 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, saltines (includes oyster, soda, soup) or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs 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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6.4%6.2g

Fat

1.2%1.2g

6.2 gvs1.2 g

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

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3.7%1.2g

Saturated Fat

0.54%0.17g

1.2 gvs0.17 g

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

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25%0.4g

Omega 3

25%0.4g

0.4 gvs0.4 g

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

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18%3.07g

Omega 6

1.5%0.26g

3.07 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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41%53g

Carbohydrate

41.4%54g

53 gvs54 g

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

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1.28%0.93g

Sugars

1.04%0.76g

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

0.93 gvs0.76 g

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

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0.19%0.14g

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]

0.14 gvsNA g

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

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%0.086g

Glucose

0.086 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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5.3%2g

Fiber

39.8%15g

2 gvs15 g

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

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12%6.8g

Protein

36.6%20.5g

6.8 gvs20.5 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Boiled Kidney Beans

0.08%0.72μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.72 μgvs0 μg

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

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42%0.5mg

Vitamin B1

31.5%0.38mg

Thiamine

0.5 mgvs0.38 mg

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

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27%0.35mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.35 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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7.7%0.38mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.38 mgvs0.52 mg

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

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4.75%0.062mg

Vitamin B6

22%0.28mg

Pyridoxine

0.062 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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24%96μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

96 μgvs307 μg

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

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2.7%0.065μg

Vitamin B12

0%0μg

Cobalamin

0.065 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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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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5.5%0.83mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.83 mgvs0.071 mg

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

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15%18.2μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

18.2 μgvs20 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Boiled Kidney Beans

1.36%13.6mg

Calcium

8.27%82.7mg

13.6 mgvs82.7 mg

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

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11%0.1mg

Copper

56.7%0.51mg

0.1 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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50%4mg

Iron

65.6%5.24mg

4 mgvs5.24 mg

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

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3.93%16.5mg

Magnesium

23.6%99mg

16.5 mgvs99 mg

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

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21.4%0.49mg

Manganese

44%1mg

0.49 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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10.5%73.2mg

Phosphorus

46.6%326mg

73.2 mgvs326 mg

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

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3.2%109mg

Potassium

28%957mg

109 mgvs957 mg

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

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13.4%7.4μg

Selenium

4.72%2.6μg

7.4 μgvs2.6 μg

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

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45%675mg

Sodium

0.16%2.36mg

675 mgvs2.36 mg

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

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4.5%0.5mg

Zinc

21.5%2.36mg

0.5 mgvs2.36 mg

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

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0.098%3.62g

Water

4.27%158g

3.62 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, saltines (includes oyster, soda, soup) vs Boiled Kidney Beans:

Crackers, saltines (includes oyster, soda, soup) have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 11.6 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B5, 4.6 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 300 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Boiled Kidney Beans:

Crackers, saltines (includes oyster, soda, soup) have 2.8 times more Selenium and 285.9 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.1 times more Calcium, 5.1 times more Copper, 1.3 times more Iron, 6 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 8.8 times more Potassium, 4.8 times more Zinc and 43.6 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 300 calories:

Crackers, saltines (includes oyster, soda, soup) have 5.3 times more Fat, 6.9 times more Saturated Fat and 12 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.5 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularBoiled Kidney BeansVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: