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Comparing Nutrients in 500 calories Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled Kidney Beans

Weight per 500 calories

Mary's Gone Crackers, Original Crackers, Organic Gluten Free
112g
Boiled Kidney Beans
394g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Mary's Gone Crackers, Original Crackers, Organic Gluten Free
11%
32%
57%
Boiled Kidney Beans
27%
3%
70%
500 kcal ▼

Macro Nutrients

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs 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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18%17.5g
Fat
2.03%1.97g
17.5 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.9%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
42%0.67g
NA gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.5%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55.4%72g
Carbohydrate
69%89.8g
72 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.55%1.12g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.12 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.12g
Sucrose
NA
1.12 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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47.8%18g
Fiber
66.3%25g
18 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g
Protein
61%34g
13.5 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs Boiled Kidney Beans
NA
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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19.6%0.24mg
Vitamin B1
52.5%0.63mg
Thiamine
0.24 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
17.6%0.23mg
Riboflavin
0.25 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.8%6.04mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
6.04 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
17.3%0.87mg
Pantothenic acid
NA mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
36.3%0.47mg
Pyridoxine
NA mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
128%512μg
Folates and Folic Acid
NA μgvs512 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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NA
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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NA
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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NA
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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NA
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
NA μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs Boiled Kidney Beans
25%250mg
Calcium
13.8%138mg
250 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80.2%0.72mg
Copper
94%0.85mg
0.72 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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44.4%3.55mg
Iron
109%8.74mg
3.55 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53%222mg
Magnesium
39.4%165mg
222 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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123%2.83mg
Manganese
73.6%1.7mg
2.83 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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67.6%473mg
Phosphorus
77.6%543mg
473 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%535mg
Potassium
47%1594mg
535 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
7.87%4.33μg
22 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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44%658mg
Sodium
0.26%3.94mg
658 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
35.8%3.94mg
3.3 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.8g
Water
7.12%264g
4.8 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarBoiled Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarMary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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