Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup)VS Boiled Kidney Beans

Weight per 500 calories

Crackers, saltines (includes oyster, soda, soup)

120g

Boiled Kidney Beans

394g

Crackers, saltines (includes oyster, soda, soup) have 3.3 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, saltines (includes oyster, soda, soup) or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs 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 .

Find Baked Products rich in Energy

10.7%10.3g

Fat

2.03%1.97g

10.3 gvs1.97 g

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

Find Baked Products rich in Fat

6.18%1.98g

Saturated Fat

0.9%0.29g

1.98 gvs0.29 g

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

Find Baked Products rich in Saturated Fat

41.3%0.66g

Omega 3

42%0.67g

0.66 gvs0.67 g

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

Find Baked Products rich in Omega 3

30%5.1g

Omega 6

2.5%0.43g

5.1 gvs0.43 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

68%88.6g

Carbohydrate

69%89.8g

88.6 gvs89.8 g

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

Find Baked Products rich in Carbohydrate

2.13%1.54g

Sugars

1.74%1.26g

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

1.54 gvs1.26 g

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

Find Baked Products rich in Sugars

0.31%0.23g

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]

0.23 gvsNA g

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

Find Baked Products rich in Fructose

%0.14g

Glucose

0.14 gvsNA g

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

Find Baked Products rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Baked Products rich in Sucrose

8.8%3.35g

Fiber

66.3%25g

3.35 gvs25 g

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

Find Baked Products rich in Fiber

20.2%11.3g

Protein

61%34g

11.3 gvs34 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Boiled Kidney Beans

0.13%1.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.2 μgvs0 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

70%0.84mg

Vitamin B1

52.5%0.63mg

Thiamine

0.84 mgvs0.63 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

45%0.58mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.58 mgvs0.23 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

48%7.7mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs2.28 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13%0.64mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.64 mgvs0.87 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.9%0.1mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.1 mgvs0.47 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

40%160μg

Vitamin B9

128%512μg

Folates and Folic Acid

160 μgvs512 μg

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

Find Baked Products rich in Vitamin B9

4.5%0.11μg

Vitamin B12

0%0μg

Cobalamin

0.11 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

9.17%1.38mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.38 mgvs0.12 mg

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

Find Baked Products rich in Vitamin E

25.3%30.4μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

30.4 μgvs33 μg

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

Find Baked Products rich in Vitamin K

Minerals

Crackers, saltines (includes oyster, soda, soup)vs Boiled Kidney Beans

2.27%22.7mg

Calcium

13.8%138mg

22.7 mgvs138 mg

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

Find Baked Products rich in Calcium

18.5%0.17mg

Copper

94%0.85mg

0.17 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

83.3%6.66mg

Iron

109%8.74mg

6.66 mgvs8.74 mg

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

Find Baked Products rich in Iron

6.55%27.5mg

Magnesium

39.4%165mg

27.5 mgvs165 mg

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

Find Baked Products rich in Magnesium

35.7%0.82mg

Manganese

73.6%1.7mg

0.82 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

17.4%122mg

Phosphorus

77.6%543mg

122 mgvs543 mg

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

Find Baked Products rich in Phosphorus

5.35%182mg

Potassium

47%1594mg

182 mgvs1594 mg

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

Find Baked Products rich in Potassium

22.4%12.3μg

Selenium

7.87%4.33μg

12.3 μgvs4.33 μg

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

Find Baked Products rich in Selenium

75%1126mg

Sodium

0.26%3.94mg

1126 mgvs3.94 mg

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

Find Baked Products rich in Sodium

7.5%0.83mg

Zinc

35.8%3.94mg

0.83 mgvs3.94 mg

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

Find Baked Products rich in Zinc

0.16%6.04g

Water

7.12%264g

6.04 gvs264 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Boiled Kidney Beans:

Crackers, saltines (includes oyster, soda, soup) have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 11.6 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B5, 4.6 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 500 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Boiled Kidney Beans:

Crackers, saltines (includes oyster, soda, soup) have 2.8 times more Selenium and 285.9 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.1 times more Calcium, 5.1 times more Copper, 1.3 times more Iron, 6 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 8.8 times more Potassium, 4.8 times more Zinc and 43.6 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 500 calories:

Crackers, saltines (includes oyster, soda, soup) have 5.3 times more Fat, 6.9 times more Saturated Fat and 12 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.5 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularBoiled Kidney BeansVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup)VS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: