Comparing Nutrients in 100 calories Crackers, matzo, whole-wheatVS California Red Kidney Beans

Weight per 100 calories

Crackers, matzo, whole-wheat

28.5g

California Red Kidney Beans

30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs California Red 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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0.44%0.43g

Fat

0.078%0.076g

0.43 gvs0.076 g

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

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0.22%0.069g

Saturated Fat

0.034%0.011g

0.069 gvs0.011 g

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

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0.59%0.009g

Omega 3

1.6%0.025g

0.009 gvs0.025 g

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

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1.04%0.18g

Omega 6

0.096%0.016g

0.18 gvs0.016 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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17.3%22.5g

Carbohydrate

14%18g

22.5 gvs18 g

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

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Sugars

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

NA gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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8.85%3.36g

Fiber

20%7.55g

3.36 gvs7.55 g

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

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6.66%3.73g

Protein

13%7.4g

3.73 gvs7.4 g

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

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Vitamins

Crackers, matzo, whole-wheatvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.67%0.1mg

Vitamin B1

13.4%0.16mg

Thiamine

0.1 mgvs0.16 mg

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

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5.94%0.077mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.077 mgvs0.066 mg

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

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9.63%1.54mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs0.62 mg

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

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7.07%0.35mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.35 mgvs0.24 mg

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

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3.5%0.045mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.045 mgvs0.12 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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2.5%9.97μg

Vitamin B9

30%119μg

Folates and Folic Acid

9.97 μgvs119 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

1.5%1.36mg

Ascorbic acid

0 mgvs1.36 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Crackers, matzo, whole-wheatvs California Red Kidney Beans

0.66%6.55mg

Calcium

5.9%59mg

6.55 mgvs59 mg

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

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11%0.1mg

Copper

37%0.33mg

0.1 mgvs0.33 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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16.6%1.32mg

Iron

35.4%2.83mg

1.32 mgvs2.83 mg

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

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9.1%38mg

Magnesium

11.5%48.5mg

38 mgvs48.5 mg

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

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43.4%1mg

Manganese

13%0.3mg

1 mgvs0.3 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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12.4%87mg

Phosphorus

17.5%123mg

87 mgvs123 mg

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

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2.65%90mg

Potassium

13.3%452mg

90 mgvs452 mg

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

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39%21.4μg

Selenium

1.76%0.97μg

21.4 μgvs0.97 μg

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

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0.038%0.57mg

Sodium

0.22%3.33mg

0.57 mgvs3.33 mg

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

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6.76%0.74mg

Zinc

7.02%0.77mg

0.74 mgvs0.77 mg

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

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0.037%1.37g

Water

0.096%3.56g

1.37 gvs3.56 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, matzo, whole-wheat vs California Red Kidney Beans:

Crackers, matzo, whole-wheat have 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs California Red Kidney Beans:

Crackers, matzo, whole-wheat have 3.3 times more Manganese and 22.1 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9 times more Calcium, 3.3 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 5 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, matzo, whole-wheat have 10.8 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 times more Omega 3, 2.2 times more Fiber and 2 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainCalifornia Red Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Crackers, matzo, whole-wheatVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: