Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Boiled Kidney Beans

27%

70%

5 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Boiled Kidney Beans

17%498kcal

Energy

6.2%180kcal

498 kcalvs180 kcal

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

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2.2%2.13g

Fat

0.73%0.71g

2.13 gvs0.71 g

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

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1.08%0.34g

Saturated Fat

0.32%0.1g

0.34 gvs0.1 g

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

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2.92%0.047g

Omega 3

15%0.24g

0.047 gvs0.24 g

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

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5.15%0.88g

Omega 6

0.9%0.15g

0.88 gvs0.15 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%112g

Carbohydrate

25%32.3g

112 gvs32.3 g

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

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Sugars

0.63%0.45g

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

NA gvs0.45 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%16.7g

Fiber

24%9.07g

16.7 gvs9.07 g

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

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33%18.6g

Protein

22%12.3g

18.6 gvs12.3 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Boiled 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%0.52mg

Vitamin B1

19%0.23mg

Thiamine

0.52 mgvs0.23 mg

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

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29.5%0.38mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.38 mgvs0.082 mg

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

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48%7.67mg

Vitamin B3

5.12%0.82mg

Niacin, nicotinic acid, niacinamide

7.67 mgvs0.82 mg

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

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35%1.76mg

Vitamin B5

6.24%0.31mg

Pantothenic acid

1.76 mgvs0.31 mg

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

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17.3%0.23mg

Vitamin B6

13%0.17mg

Pyridoxine

0.23 mgvs0.17 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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12.4%49.6μg

Vitamin B9

46%184μg

Folates and Folic Acid

49.6 μgvs184 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

1.9%1.7mg

Ascorbic acid

0 mgvs1.7 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

0.28%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

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

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Vitamin K

9.92%12μg

Phytomenadione or phylloquinone

NA μgvs12 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Boiled Kidney Beans

3.26%32.6mg

Calcium

4.96%49.6mg

32.6 mgvs49.6 mg

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

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55%0.5mg

Copper

34%0.31mg

0.5 mgvs0.31 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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82.4%6.6mg

Iron

39.3%3.15mg

6.6 mgvs3.15 mg

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

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45.2%190mg

Magnesium

14%59.5mg

190 mgvs59.5 mg

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

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216%4.96mg

Manganese

26.5%0.61mg

4.96 mgvs0.61 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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61.8%432mg

Phosphorus

28%196mg

432 mgvs196 mg

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

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13%448mg

Potassium

17%574mg

448 mgvs574 mg

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

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194%106μg

Selenium

2.83%1.56μg

106 μgvs1.56 μg

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

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0.19%2.83mg

Sodium

0.094%1.4mg

2.83 mgvs1.4 mg

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

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33.6%3.7mg

Zinc

13%1.4mg

3.7 mgvs1.4 mg

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

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0.18%6.8g

Water

2.56%95g

6.8 gvs95 g

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

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Lets compare vitamin content per 5 ounces of Crackers, matzo, whole-wheat vs Boiled Kidney Beans:

Crackers, matzo, whole-wheat have 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 9.4 times more Vitamin B3, 5.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Boiled Kidney Beans:

Crackers, matzo, whole-wheat have 1.6 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 8.1 times more Manganese, 2.2 times more Phosphorus, 68.3 times more Selenium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.3 times more Potassium and 13.9 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 5 ounces:

Crackers, matzo, whole-wheat have 2.8 times more Energy, 3 times more Fat, 5.7 times more Omega 6, 3.5 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.2 times more Omega 3 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainBoiled Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

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Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: