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

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs California Red Kidney Beans

17%498kcal

Energy

16%468kcal

498 kcalvs468 kcal

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

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2.2%2.13g

Fat

0.37%0.35g

2.13 gvs0.35 g

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

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1.08%0.34g

Saturated Fat

0.16%0.051g

0.34 gvs0.051 g

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

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2.92%0.047g

Omega 3

7.44%0.12g

0.047 gvs0.12 g

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

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5.15%0.88g

Omega 6

0.45%0.077g

0.88 gvs0.077 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

65.2%84.8g

112 gvs84.8 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%16.7g

Fiber

93%35.3g

16.7 gvs35.3 g

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

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33%18.6g

Protein

61.7%34.5g

18.6 gvs34.5 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%0.52mg

Vitamin B1

62.5%0.75mg

Thiamine

0.52 mgvs0.75 mg

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

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29.5%0.38mg

Vitamin B2

24%0.31mg

Riboflavin

0.38 mgvs0.31 mg

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

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48%7.67mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

7.67 mgvs2.9 mg

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

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35%1.76mg

Vitamin B5

22%1.1mg

Pantothenic acid

1.76 mgvs1.1 mg

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

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17.3%0.23mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.23 mgvs0.56 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

140%558μg

Folates and Folic Acid

49.6 μgvs558 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

7.1%6.38mg

Ascorbic acid

0 mgvs6.38 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

3.26%32.6mg

Calcium

27.6%276mg

32.6 mgvs276 mg

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

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55%0.5mg

Copper

173%1.56mg

0.5 mgvs1.56 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

166%13.3mg

6.6 mgvs13.3 mg

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

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45.2%190mg

Magnesium

54%227mg

190 mgvs227 mg

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

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216%4.96mg

Manganese

61.6%1.4mg

4.96 mgvs1.4 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

82%574mg

432 mgvs574 mg

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

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13%448mg

Potassium

62%2112mg

448 mgvs2112 mg

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

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194%106μg

Selenium

8.25%4.54μg

106 μgvs4.54 μg

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

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0.19%2.83mg

Sodium

1.04%15.6mg

2.83 mgvs15.6 mg

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

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33.6%3.7mg

Zinc

33%3.6mg

3.7 mgvs3.6 mg

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

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0.18%6.8g

Water

0.45%16.7g

6.8 gvs16.7 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 California Red Kidney Beans:

Crackers, matzo, whole-wheat have 1.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 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.
Both Crackers, matzo, whole-wheat as well as Raw California Red 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 California Red Kidney Beans:

Crackers, matzo, whole-wheat have 3.5 times more Manganese and 23.5 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 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.
Both Crackers, matzo, whole-wheat and Raw California Red Kidney Beans have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, matzo, whole-wheat have 6 times more Fat, 11.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.5 times more Omega 3, 2.1 times more Fiber and 1.9 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 5 oz.
Both Crackers, matzo, whole-wheat as well as Raw California Red 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, plainCalifornia Red Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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