Comparing Nutrients in 500 calories Canned Kidney BeansVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

Canned Kidney Beans

595g

Crackers, cream, La Moderna Rikis Cream Crackers

108g

Crackers, cream, La Moderna Rikis Cream Crackers have 5.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

500 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Crackers, cream, La Moderna Rikis Cream Crackers

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.57g

Fat

21.7%21g

3.57 gvs21 g

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

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2.62%0.84g

Saturated Fat

8.87%2.84g

0.84 gvs2.84 g

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

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30.5%0.49g

Omega 3

1.35%0.022g

0.49 gvs0.022 g

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

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3.7%0.63g

Omega 6

3.88%0.66g

0.63 gvs0.66 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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66.4%86.3g

Carbohydrate

53.8%70g

86.3 gvs70 g

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

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15%11g

Sugars

15.5%11.2g

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

11 gvs11.2 g

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

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0%0g

Fructose

1.63%1.2g

≤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 gvs1.2 g

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

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%0g

Glucose

%1.02g

0 gvs1.02 g

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

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%11g

Sucrose

%8.6g

11 gvs8.6 g

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

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67.4%25.6g

Fiber

6.8%2.6g

25.6 gvs2.6 g

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

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55.5%31g

Protein

14%7.75g

31 gvs7.75 g

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

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Vitamins

Canned Kidney Beansvs Crackers, cream, La Moderna Rikis Cream Crackers

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

57.5%0.69mg

Vitamin B1

Thiamine

0.69 mgvsNA mg

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

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23.4%0.3mg

Vitamin B2

Riboflavin

0.3 mgvsNA mg

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

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15.3%2.45mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

2.45 mgvsNA mg

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

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16.4%0.82mg

Vitamin B5

Pantothenic acid

0.82 mgvsNA mg

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

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34%0.44mg

Vitamin B6

Pyridoxine

0.44 mgvsNA 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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53.6%214μg

Vitamin B9

Folates and Folic Acid

214 μgvsNA μg

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

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0%0μg

Vitamin B12

36%0.86μg

Cobalamin

0 μgvs0.86 μg

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

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7.94%7.14mg

Vitamin C

Ascorbic acid

7.14 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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20.3%24.4μg

Vitamin K

Phytomenadione or phylloquinone

24.4 μgvsNA μg

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

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Minerals

Canned Kidney Beansvs Crackers, cream, La Moderna Rikis Cream Crackers

20.2%202mg

Calcium

79%791mg

202 mgvs791 mg

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

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89.3%0.8mg

Copper

13.5%0.12mg

0.8 mgvs0.12 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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87%6.96mg

Iron

89.4%7.16mg

6.96 mgvs7.16 mg

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

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38.3%161mg

Magnesium

7.2%30mg

161 mgvs30 mg

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

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43.5%1mg

Manganese

39.6%0.91mg

1 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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76.5%536mg

Phosphorus

15.4%108mg

536 mgvs108 mg

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

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41.5%1411mg

Potassium

3.7%126mg

1411 mgvs126 mg

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

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9.74%5.36μg

Selenium

5.36 μgvsNA μg

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

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117%1762mg

Sodium

54%810mg

1762 mgvs810 mg

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

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25%2.74mg

Zinc

40.3%4.43mg

2.74 mgvs4.43 mg

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

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12.6%465g

Water

0.13%4.83g

465 gvs4.83 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Canned All Types Kidney Beans.

Comparing minerals per 500 calories for Canned Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

Canned All Types Kidney Beans have 6.6 times more Copper, 5.3 times more Magnesium, 5 times more Phosphorus, 11.2 times more Potassium, 2.2 times more Sodium and 96.2 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.9 times more Calcium and 1.6 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned All Types Kidney Beans have 22.6 times more Omega 3, 1.2 times more Carbohydrate, 9.9 times more Fiber and 4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 5.9 times more Fat and 3.4 times more Saturated Fat than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy and Sugars per 500 kcal.
Both Canned All Types Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 6, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Kidney BeansVS California Red Kidney BeansCrackers, cream, La Moderna Rikis Cream CrackersVS California Red Kidney BeansCanned Kidney BeansVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozen

Compare Foods

Comparing Nutrients in 500 calories Canned Kidney BeansVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Kidney Beans or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: