Comparing Nutrients in 500 calories Crackers, matzo, whole-wheatVS California Red Kidney Beans

Weight per 500 calories

Crackers, matzo, whole-wheat

143g

California Red Kidney Beans

152g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs 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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2.2%2.14g

Fat

0.39%0.38g

2.14 gvs0.38 g

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

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1.1%0.35g

Saturated Fat

0.17%0.055g

0.35 gvs0.055 g

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

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2.94%0.047g

Omega 3

7.95%0.13g

0.047 gvs0.13 g

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

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5.18%0.88g

Omega 6

0.48%0.082g

0.88 gvs0.082 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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86.5%112g

Carbohydrate

69.7%91g

112 gvs91 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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44.2%17g

Fiber

99%37.7g

17 gvs37.7 g

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

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33.3%18.7g

Protein

66%37g

18.7 gvs37 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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43.3%0.52mg

Vitamin B1

66.8%0.8mg

Thiamine

0.52 mgvs0.8 mg

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

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29.7%0.39mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.39 mgvs0.33 mg

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

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48%7.7mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs3.12 mg

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

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35.3%1.77mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1.77 mgvs1.2 mg

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

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17.4%0.23mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.23 mgvs0.6 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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12.5%50μg

Vitamin B9

149%597μg

Folates and Folic Acid

50 μgvs597 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

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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

3.28%32.8mg

Calcium

29.5%295mg

32.8 mgvs295 mg

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

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55.4%0.5mg

Copper

185%1.67mg

0.5 mgvs1.67 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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82.8%6.62mg

Iron

177%14mg

6.62 mgvs14 mg

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

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45.4%191mg

Magnesium

57.7%242mg

191 mgvs242 mg

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

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217%5mg

Manganese

66%1.5mg

5 mgvs1.5 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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62%434mg

Phosphorus

87.7%614mg

434 mgvs614 mg

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

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13.2%450mg

Potassium

66.4%2258mg

450 mgvs2258 mg

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

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195%107μg

Selenium

8.8%4.85μg

107 μgvs4.85 μg

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

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0.19%2.85mg

Sodium

1.1%16.7mg

2.85 mgvs16.7 mg

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

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33.8%3.7mg

Zinc

35%3.86mg

3.7 mgvs3.86 mg

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

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0.18%6.84g

Water

0.48%18g

6.84 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 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 500 kcal.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Crackers, matzo, whole-wheatVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: