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Comparing Nutrients in 100 calories Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled Kidney Beans

Weight per 100 calories

Mary's Gone Crackers, Original Crackers, Organic Gluten Free
22.4g
Boiled Kidney Beans
78.7g

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 100 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%
100 kcal ▼

Macro Nutrients

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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3.6%3.5g
Fat
0.41%0.39g
3.5 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.18%0.057g
NA gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
8.37%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
0.5%0.085g
NA gvs0.085 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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11%14.4g
Carbohydrate
14%18g
14.4 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.31%0.22g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.22 gvs0.25 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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%0.22g
Sucrose
NA
0.22 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.56%3.63g
Fiber
13.3%5.04g
3.63 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.83%2.7g
Protein
12%6.83g
2.7 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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3.92%0.047mg
Vitamin B1
10.5%0.13mg
Thiamine
0.047 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.8%0.049mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.049 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.55%1.2mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
3.46%0.17mg
Pantothenic acid
NA mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
7.27%0.094mg
Pyridoxine
NA mgvs0.094 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
25.6%102μg
Folates and Folic Acid
NA μgvs102 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
1.05%0.94mg
Ascorbic acid
NA mgvs0.94 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
0.16%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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NA
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
NA μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5%50mg
Calcium
2.76%27.6mg
50 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
19%0.17mg
0.14 mgvs0.17 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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8.9%0.71mg
Iron
22%1.75mg
0.71 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.6%44.4mg
Magnesium
7.87%33mg
44.4 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.6%0.57mg
Manganese
14.7%0.34mg
0.57 mgvs0.34 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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13.5%95mg
Phosphorus
15.5%109mg
95 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.15%107mg
Potassium
9.38%319mg
107 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.03%4.4μg
Selenium
1.57%0.87μg
4.4 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.77%132mg
Sodium
0.052%0.79mg
132 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6%0.66mg
Zinc
7.16%0.79mg
0.66 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.96g
Water
1.42%52.7g
0.96 gvs52.7 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: