Comparing Nutrients in 300 calories Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled Kidney Beans

Weight per 300 calories

Mary's Gone Crackers, Original Crackers, Organic Gluten Free

67.3g

Boiled Kidney Beans

236g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Mary's Gone Crackers, Original Crackers, Organic Gluten Free

11%

32%

57%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs 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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11%10.5g

Fat

1.2%1.2g

10.5 gvs1.2 g

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

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Saturated Fat

0.54%0.17g

NA gvs0.17 g

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

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Omega 3

25%0.4g

NA gvs0.4 g

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

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Omega 6

1.5%0.26g

NA 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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33.3%43.2g

Carbohydrate

41.4%54g

43.2 gvs54 g

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

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0.93%0.67g

Sugars

1.04%0.76g

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

0.67 gvs0.76 g

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

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0%0g

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 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.67g

Sucrose

0.67 gvsNA g

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

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28.7%11g

Fiber

39.8%15g

11 gvs15 g

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

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14.5%8.1g

Protein

36.6%20.5g

8.1 gvs20.5 g

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

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Vitamins

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs 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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11.8%0.14mg

Vitamin B1

31.5%0.38mg

Thiamine

0.14 mgvs0.38 mg

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

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11.4%0.15mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.15 mgvs0.14 mg

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

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22.7%3.63mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

3.63 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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Vitamin B6

22%0.28mg

Pyridoxine

NA 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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Vitamin B9

76.8%307μg

Folates and Folic Acid

NA 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

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs Boiled Kidney Beans

15%150mg

Calcium

8.27%82.7mg

150 mgvs82.7 mg

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

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48%0.43mg

Copper

56.7%0.51mg

0.43 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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26.7%2.13mg

Iron

65.6%5.24mg

2.13 mgvs5.24 mg

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

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31.7%133mg

Magnesium

23.6%99mg

133 mgvs99 mg

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

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73.7%1.7mg

Manganese

44%1mg

1.7 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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40.6%284mg

Phosphorus

46.6%326mg

284 mgvs326 mg

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

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9.44%321mg

Potassium

28%957mg

321 mgvs957 mg

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

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24%13.3μg

Selenium

4.72%2.6μg

13.3 μgvs2.6 μg

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

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26.3%395mg

Sodium

0.16%2.36mg

395 mgvs2.36 mg

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

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18%2mg

Zinc

21.5%2.36mg

2 mgvs2.36 mg

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

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0.078%2.9g

Water

4.27%158g

2.9 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.8 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 5.1 times more Selenium and 167.2 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.5 times more Iron, 3 times more Potassium and 54.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 8.9 times more Fat than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Fiber and 2.5 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarBoiled Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarMary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: