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

Weight per 500 calories

Boiled Kidney Beans

394g

Crackers, cream, La Moderna Rikis Cream Crackers

108g

Crackers, cream, La Moderna Rikis Cream Crackers have 3.7 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

500 kcal ▼

Macro Nutrients

Boiled 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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2.03%1.97g

Fat

21.7%21g

1.97 gvs21 g

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

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0.9%0.29g

Saturated Fat

8.87%2.84g

0.29 gvs2.84 g

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

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42%0.67g

Omega 3

1.35%0.022g

0.67 gvs0.022 g

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

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2.5%0.43g

Omega 6

3.88%0.66g

0.43 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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69%89.8g

Carbohydrate

53.8%70g

89.8 gvs70 g

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

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1.74%1.26g

Sugars

15.5%11.2g

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

1.26 gvs11.2 g

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

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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]

NA gvs1.2 g

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

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Glucose

%1.02g

NA gvs1.02 g

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

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Sucrose

%8.6g

NA gvs8.6 g

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

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66.3%25g

Fiber

6.8%2.6g

25 gvs2.6 g

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

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61%34g

Protein

14%7.75g

34 gvs7.75 g

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

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Vitamins

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

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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52.5%0.63mg

Vitamin B1

Thiamine

0.63 mgvsNA mg

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

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17.6%0.23mg

Vitamin B2

Riboflavin

0.23 mgvsNA mg

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

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14.2%2.28mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

2.28 mgvsNA mg

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

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17.3%0.87mg

Vitamin B5

Pantothenic acid

0.87 mgvsNA mg

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

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36.3%0.47mg

Vitamin B6

Pyridoxine

0.47 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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128%512μg

Vitamin B9

Folates and Folic Acid

512 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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5.25%4.72mg

Vitamin C

Ascorbic acid

4.72 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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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 μgvsNA μg

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

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Minerals

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

13.8%138mg

Calcium

79%791mg

138 mgvs791 mg

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

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94%0.85mg

Copper

13.5%0.12mg

0.85 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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109%8.74mg

Iron

89.4%7.16mg

8.74 mgvs7.16 mg

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

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39.4%165mg

Magnesium

7.2%30mg

165 mgvs30 mg

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

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73.6%1.7mg

Manganese

39.6%0.91mg

1.7 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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77.6%543mg

Phosphorus

15.4%108mg

543 mgvs108 mg

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

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47%1594mg

Potassium

3.7%126mg

1594 mgvs126 mg

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

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7.87%4.33μg

Selenium

4.33 μgvsNA μg

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

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0.26%3.94mg

Sodium

54%810mg

3.94 mgvs810 mg

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

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35.8%3.94mg

Zinc

40.3%4.43mg

3.94 mgvs4.43 mg

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

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7.12%264g

Water

0.13%4.83g

264 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 Boiled Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

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

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

Boiled All Types Kidney Beans have 7 times more Copper, 1.2 times more Iron, 5.5 times more Magnesium, 1.9 times more Manganese, 5 times more Phosphorus, 12.6 times more Potassium and 54.6 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 5.7 times more Calcium and 205.8 times more Sodium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 31.1 times more Omega 3, 1.3 times more Carbohydrate, 9.7 times more Fiber and 4.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 10.7 times more Fat, 9.9 times more Saturated Fat and 8.9 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCrackers, cream, La Moderna Rikis Cream CrackersVS Canned Kidney BeansBoiled Kidney BeansVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozen

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: