Comparing Nutrients in 100 calories Crackers, rye, wafers, seasonedVS Canned Kidney Beans

Weight per 100 calories

Crackers, rye, wafers, seasoned

26g

Canned Kidney Beans

119g

Crackers, rye, wafers, seasoned have 4.5 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 100 calories - Crackers, rye, wafers, seasoned or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, seasoned

20%

71%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Crackers, rye, wafers, seasonedvs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.4g

Fat

0.74%0.71g

2.4 gvs0.71 g

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

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1.06%0.34g

Saturated Fat

0.52%0.17g

0.34 gvs0.17 g

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

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5.2%0.083g

Omega 3

6.1%0.098g

0.083 gvs0.098 g

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

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5.07%0.86g

Omega 6

0.74%0.13g

0.86 gvs0.13 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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15%19.4g

Carbohydrate

13.3%17.3g

19.4 gvs17.3 g

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

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Sugars

3.04%2.2g

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

NA gvs2.2 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

%2.2g

NA gvs2.2 g

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

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14.4%5.5g

Fiber

13.5%5.1g

5.5 gvs5.1 g

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

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4.2%2.36g

Protein

11%6.2g

2.36 gvs6.2 g

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

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Vitamins

Crackers, rye, wafers, seasonedvs 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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6.9%0.083mg

Vitamin B1

11.5%0.14mg

Thiamine

0.083 mgvs0.14 mg

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

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4.5%0.059mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.059 mgvs0.061 mg

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

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4.06%0.65mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs0.49 mg

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

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2.93%0.15mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.15 mgvs0.16 mg

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

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3.84%0.05mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.05 mgvs0.088 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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3.4%13.6μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

13.6 μgvs43 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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0.029%0.026mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0.026 mgvs1.43 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

0.16%0.024mg

Tocopherols and Tocotrienols

NA mgvs0.024 mg

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

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Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

NA μgvs4.9 μg

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

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Minerals

Crackers, rye, wafers, seasonedvs Canned Kidney Beans

1.15%11.5mg

Calcium

4.05%40.5mg

11.5 mgvs40.5 mg

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

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14.4%0.13mg

Copper

18%0.16mg

0.13 mgvs0.16 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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9.97%0.8mg

Iron

17.4%1.4mg

0.8 mgvs1.4 mg

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

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6.62%28mg

Magnesium

7.65%32mg

28 mgvs32 mg

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

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27%0.62mg

Manganese

8.7%0.2mg

0.62 mgvs0.2 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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11.5%80.6mg

Phosphorus

15.3%107mg

80.6 mgvs107 mg

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

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3.5%119mg

Potassium

8.3%282mg

119 mgvs282 mg

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

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15.5%8.53μg

Selenium

1.95%1.07μg

8.53 μgvs1.07 μg

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

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15.5%233mg

Sodium

23.5%352mg

233 mgvs352 mg

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

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6.1%0.67mg

Zinc

4.98%0.55mg

0.67 mgvs0.55 mg

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

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0.028%1.05g

Water

2.5%93g

1.05 gvs93 g

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

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Lets compare vitamin content per 100 calories of Crackers, rye, wafers, seasoned vs Canned Kidney Beans:

Crackers, rye, wafers, seasoned have 1.3 times more Vitamin B3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 54.4 times more Vitamin C than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
Both Crackers, rye, wafers, seasoned as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Crackers, rye, wafers, seasoned vs Canned Kidney Beans:

Crackers, rye, wafers, seasoned have 3.1 times more Manganese, 8 times more Selenium and 1.2 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.5 times more Calcium, 1.7 times more Iron, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Sodium and 88.5 times more Water than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, rye, wafers, seasoned have 3.4 times more Fat, 2 times more Saturated Fat and 6.8 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Protein than Crackers, rye, wafers, seasoned.
Both Crackers, rye, wafers, seasoned and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 kcal.
Both Crackers, rye, wafers, seasoned as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)Canned Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, seasonedVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Crackers, rye, wafers, seasonedVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, rye, wafers, seasoned or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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