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

Weight per 500 calories

Mary's Gone Crackers, Original Crackers, Organic Gluten Free
112g
California Red Kidney Beans
152g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Mary's Gone Crackers, Original Crackers, Organic Gluten Free
11%
32%
57%
California Red Kidney Beans
29%
1%
70%
500 kcal ▼

Macro Nutrients

Mary's Gone Crackers, Original Crackers, Organic Gluten Freevs California Red 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
0.39%0.38g
17.5 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.17%0.055g
NA gvs0.055 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
7.95%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.48%0.082g
NA gvs0.082 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
69.7%91g
72 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.55%1.12g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.12 gvsNA 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
99%37.7g
18 gvs37.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g
Protein
66%37g
13.5 gvs37 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 California Red 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
66.8%0.8mg
Thiamine
0.24 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
25.5%0.33mg
Riboflavin
0.25 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.8%6.04mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
6.04 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
23.6%1.2mg
Pantothenic acid
NA mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
46.3%0.6mg
Pyridoxine
NA mgvs0.6 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
149%597μg
Folates and Folic Acid
NA μgvs597 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
7.58%6.8mg
Ascorbic acid
NA mgvs6.8 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA 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 California Red Kidney Beans
25%250mg
Calcium
29.5%295mg
250 mgvs295 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80.2%0.72mg
Copper
185%1.67mg
0.72 mgvs1.67 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
177%14mg
3.55 mgvs14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53%222mg
Magnesium
57.7%242mg
222 mgvs242 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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123%2.83mg
Manganese
66%1.5mg
2.83 mgvs1.5 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
87.7%614mg
473 mgvs614 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%535mg
Potassium
66.4%2258mg
535 mgvs2258 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
8.8%4.85μg
22 μgvs4.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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44%658mg
Sodium
1.1%16.7mg
658 mgvs16.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
35%3.86mg
3.3 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.8g
Water
0.48%18g
4.8 gvs18 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 California Red Kidney Beans:
Comparing minerals per 500 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs California Red 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, CheddarCalifornia Red Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarMary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red 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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