Comparing Nutrients in 500 calories Crackers, matzo, whole-wheatVS Canned Kidney Beans

Weight per 500 calories

Crackers, matzo, whole-wheat

143g

Canned Kidney Beans

595g

Crackers, matzo, whole-wheat have 4.2 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Canned 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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2.2%2.14g

Fat

3.7%3.57g

2.14 gvs3.57 g

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

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1.1%0.35g

Saturated Fat

2.62%0.84g

0.35 gvs0.84 g

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

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2.94%0.047g

Omega 3

30.5%0.49g

0.047 gvs0.49 g

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

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5.18%0.88g

Omega 6

3.7%0.63g

0.88 gvs0.63 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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86.5%112g

Carbohydrate

66.4%86.3g

112 gvs86.3 g

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

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Sugars

15%11g

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

NA gvs11 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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44.2%17g

Fiber

67.4%25.6g

17 gvs25.6 g

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

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33.3%18.7g

Protein

55.5%31g

18.7 gvs31 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Canned Kidney Beans

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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43.3%0.52mg

Vitamin B1

57.5%0.69mg

Thiamine

0.52 mgvs0.69 mg

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

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29.7%0.39mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.39 mgvs0.3 mg

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

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48%7.7mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs2.45 mg

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

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35.3%1.77mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

1.77 mgvs0.82 mg

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

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17.4%0.23mg

Vitamin B6

34%0.44mg

Pyridoxine

0.23 mgvs0.44 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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12.5%50μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

50 μgvs214 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

7.94%7.14mg

Ascorbic acid

0 mgvs7.14 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

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Canned Kidney Beans

3.28%32.8mg

Calcium

20.2%202mg

32.8 mgvs202 mg

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

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55.4%0.5mg

Copper

89.3%0.8mg

0.5 mgvs0.8 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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82.8%6.62mg

Iron

87%6.96mg

6.62 mgvs6.96 mg

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

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45.4%191mg

Magnesium

38.3%161mg

191 mgvs161 mg

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

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217%5mg

Manganese

43.5%1mg

5 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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62%434mg

Phosphorus

76.5%536mg

434 mgvs536 mg

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

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13.2%450mg

Potassium

41.5%1411mg

450 mgvs1411 mg

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

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195%107μg

Selenium

9.74%5.36μg

107 μgvs5.36 μg

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

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0.19%2.85mg

Sodium

117%1762mg

2.85 mgvs1762 mg

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

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33.8%3.7mg

Zinc

25%2.74mg

3.7 mgvs2.74 mg

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

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0.18%6.84g

Water

12.6%465g

6.84 gvs465 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, matzo, whole-wheat vs Canned Kidney Beans:

Crackers, matzo, whole-wheat have 1.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Canned Kidney Beans:

Crackers, matzo, whole-wheat have 5 times more Manganese, 20 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6.2 times more Calcium, 1.6 times more Copper, 3.1 times more Potassium, 618.4 times more Sodium and 67.9 times more Water than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, matzo, whole-wheat have 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 10.4 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Crackers, matzo, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainCanned Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

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Comparing Nutrients in 500 calories Crackers, matzo, whole-wheatVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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