Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fatVS Canned Kidney Beans

Weight per 500 calories

Crackers, whole-wheat, reduced fat

120g

Canned Kidney Beans

595g

Crackers, whole-wheat, reduced fat have 5 times more energy per 100g than Canned Kidney Beans. It has very 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, whole-wheat, reduced fat or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat, reduced fat

11%

16%

73%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Crackers, whole-wheat, reduced fatvs 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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9.4%9.12g

Fat

3.7%3.57g

9.12 gvs3.57 g

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

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4%1.3g

Saturated Fat

2.62%0.84g

1.3 gvs0.84 g

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

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30%0.48g

Omega 3

30.5%0.49g

0.48 gvs0.49 g

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

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22.4%3.8g

Omega 6

3.7%0.63g

3.8 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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70%91g

Carbohydrate

66.4%86.3g

91 gvs86.3 g

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

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2.02%1.47g

Sugars

15%11g

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

1.47 gvs11 g

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

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0%0g

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]

0 gvs0 g

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

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%0.38g

Glucose

%0g

0.38 gvs0 g

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

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%1.1g

Sucrose

%11g

1.1 gvs11 g

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

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34.5%13g

Fiber

67.4%25.6g

13 gvs25.6 g

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

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24.3%13.6g

Protein

55.5%31g

13.6 gvs31 g

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

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Vitamins

Crackers, whole-wheat, reduced fatvs 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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18.5%0.22mg

Vitamin B1

57.5%0.69mg

Thiamine

0.22 mgvs0.69 mg

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

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2.03%0.026mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.026 mgvs0.3 mg

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

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39.3%6.3mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs2.45 mg

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

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21.7%1.1mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

1.1 mgvs0.82 mg

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

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18.2%0.24mg

Vitamin B6

34%0.44mg

Pyridoxine

0.24 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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9%36μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

36 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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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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8.65%1.3mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.3 mgvs0.12 mg

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

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12.5%15μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

15 μgvs24.4 μg

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

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Minerals

Crackers, whole-wheat, reduced fatvs Canned Kidney Beans

4.7%47mg

Calcium

20.2%202mg

47 mgvs202 mg

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

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59.7%0.54mg

Copper

89.3%0.8mg

0.54 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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53.5%4.28mg

Iron

87%6.96mg

4.28 mgvs6.96 mg

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

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34.3%144mg

Magnesium

38.3%161mg

144 mgvs161 mg

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

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119%2.75mg

Manganese

43.5%1mg

2.75 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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62.5%438mg

Phosphorus

76.5%536mg

438 mgvs536 mg

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

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13%448mg

Potassium

41.5%1411mg

448 mgvs1411 mg

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

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31%17μg

Selenium

9.74%5.36μg

17 μgvs5.36 μg

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

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59.7%895mg

Sodium

117%1762mg

895 mgvs1762 mg

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

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32.7%3.6mg

Zinc

25%2.74mg

3.6 mgvs2.74 mg

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

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0.084%3.1g

Water

12.6%465g

3.1 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, whole-wheat, reduced fat vs Canned Kidney Beans:

Crackers, whole-wheat, reduced fat have 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 10.9 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 11.5 times more Vitamin B2, 1.9 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Crackers, whole-wheat, reduced fat have 2.7 times more Manganese, 3.2 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.3 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 3.1 times more Potassium, 2 times more Sodium and 149.2 times more Water than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat and Canned All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, whole-wheat, reduced fat have 2.6 times more Fat and 6 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 7.5 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Crackers, whole-wheat, reduced fat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fatVS Canned Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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