Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Crackers, matzo, whole-wheat:
Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 2.5 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 2.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, matzo, whole-wheat have similar amounts of Vitamin B2 per 14 oz.
Both Raw California Red Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Crackers, matzo, whole-wheat:
Raw California Red Kidney Beans have 8.5 times more Calcium, 3.1 times more Copper, 2 times more Iron, 1.3 times more Phosphorus and 4.7 times more Potassium than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 3.5 times more Manganese and 23.5 times more Selenium than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, matzo, whole-wheat have similar amounts of Magnesium and Zinc per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw California Red Kidney Beans have 2.5 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 6 times more Fat, 11.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, matzo, whole-wheat have similar amounts of Energy per 14 oz.
Both Raw California Red Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.