Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Boiled Kidney Beans

Weight per 500 calories

Crackers, flavored, fish-shaped

108g

Boiled Kidney Beans

394g

Crackers, flavored, fish-shaped have 3.6 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 500 calories - Crackers, flavored, fish-shaped or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Boiled Kidney Beans

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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19.7%19g

Fat

2.03%1.97g

19 gvs1.97 g

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

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6.95%2.22g

Saturated Fat

0.9%0.29g

2.22 gvs0.29 g

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

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28.4%0.45g

Omega 3

42%0.67g

0.45 gvs0.67 g

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

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22%3.76g

Omega 6

2.5%0.43g

3.76 gvs0.43 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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54.6%71g

Carbohydrate

69%89.8g

71 gvs89.8 g

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

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1.76%1.27g

Sugars

1.74%1.26g

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

1.27 gvs1.26 g

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

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0.13%0.097g

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]

0.097 gvsNA g

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

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%0.32g

Glucose

0.32 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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8.8%3.35g

Fiber

66.3%25g

3.35 gvs25 g

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

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19.6%11g

Protein

61%34g

11 gvs34 g

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

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Vitamins

Crackers, flavored, fish-shapedvs 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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73%0.88mg

Vitamin B1

52.5%0.63mg

Thiamine

0.88 mgvs0.63 mg

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

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42.7%0.56mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.56 mgvs0.23 mg

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

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43.3%6.92mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.92 mgvs2.28 mg

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

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14.3%0.71mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.71 mgvs0.87 mg

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

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7.06%0.092mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.092 mgvs0.47 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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41.3%165μg

Vitamin B9

128%512μg

Folates and Folic Acid

165 μgvs512 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

5.25%4.72mg

Ascorbic acid

NA mgvs4.72 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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26.5%3.97mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.97 mgvs0.12 mg

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

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25%30μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

30 μgvs33 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Boiled Kidney Beans

8.96%89.6mg

Calcium

13.8%138mg

89.6 mgvs138 mg

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

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16%0.14mg

Copper

94%0.85mg

0.14 mgvs0.85 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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62%4.95mg

Iron

109%8.74mg

4.95 mgvs8.74 mg

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

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6.43%27mg

Magnesium

39.4%165mg

27 mgvs165 mg

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

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26.5%0.61mg

Manganese

73.6%1.7mg

0.61 mgvs1.7 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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25.8%180mg

Phosphorus

77.6%543mg

180 mgvs543 mg

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

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7.1%242mg

Potassium

47%1594mg

242 mgvs1594 mg

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

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7.85%4.3μg

Selenium

7.87%4.33μg

4.3 μgvs4.33 μg

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

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70%1048mg

Sodium

0.26%3.94mg

1048 mgvs3.94 mg

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

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10.7%1.18mg

Zinc

35.8%3.94mg

1.18 mgvs3.94 mg

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

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0.1%3.7g

Water

7.12%264g

3.7 gvs264 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 Crackers, flavored, fish-shaped vs Boiled Kidney Beans:

Crackers, flavored, fish-shaped have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3 and 33.6 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin K per 500 kcal.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Boiled Kidney Beans:

Crackers, flavored, fish-shaped have 266.1 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 5.9 times more Copper, 1.8 times more Iron, 6.1 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 6.6 times more Potassium, 3.3 times more Zinc and 71.4 times more Water than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, flavored, fish-shaped have 9.7 times more Fat, 7.7 times more Saturated Fat and 8.8 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Omega 3, 1.3 times more Carbohydrate, 7.5 times more Fiber and 3.1 times more Protein than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Crackers, flavored, fish-shaped as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingBoiled Kidney BeansVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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