Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Canned Kidney Beans

25%

69%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Canned Kidney Beans

24%697kcal

Energy

5.75%167kcal

697 kcalvs167 kcal

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

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3.07%2.98g

Fat

1.23%1.2g

2.98 gvs1.2 g

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

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1.5%0.48g

Saturated Fat

0.87%0.28g

0.48 gvs0.28 g

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

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4.1%0.065g

Omega 3

10%0.16g

0.065 gvs0.16 g

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

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7.2%1.23g

Omega 6

1.24%0.21g

1.23 gvs0.21 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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120%157g

Carbohydrate

22%28.8g

157 gvs28.8 g

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

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Sugars

5.06%3.67g

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

NA gvs3.67 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%3.67g

NA gvs3.67 g

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

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61.6%23.4g

Fiber

22.5%8.53g

23.4 gvs8.53 g

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

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46.4%26g

Protein

18.5%10.4g

26 gvs10.4 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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60.4%0.72mg

Vitamin B1

19%0.23mg

Thiamine

0.72 mgvs0.23 mg

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

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41.4%0.54mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.54 mgvs0.1 mg

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

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67%10.7mg

Vitamin B3

5.1%0.82mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs0.82 mg

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

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49.2%2.46mg

Vitamin B5

5.48%0.27mg

Pantothenic acid

2.46 mgvs0.27 mg

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

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24.3%0.32mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.32 mgvs0.15 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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17.4%69.5μg

Vitamin B9

18%71.4μg

Folates and Folic Acid

69.5 μgvs71.4 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

2.65%2.4mg

Ascorbic acid

0 mgvs2.4 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

0.26%0.04mg

Tocopherols and Tocotrienols

NA mgvs0.04 mg

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

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Vitamin K

6.8%8.14μg

Phytomenadione or phylloquinone

NA μgvs8.14 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Canned Kidney Beans

4.56%45.6mg

Calcium

6.75%67.5mg

45.6 mgvs67.5 mg

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

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77%0.69mg

Copper

29.8%0.27mg

0.69 mgvs0.27 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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115%9.23mg

Iron

29%2.32mg

9.23 mgvs2.32 mg

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

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63.3%266mg

Magnesium

12.8%53.6mg

266 mgvs53.6 mg

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

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302%6.95mg

Manganese

14.5%0.33mg

6.95 mgvs0.33 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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86.5%605mg

Phosphorus

25.5%179mg

605 mgvs179 mg

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

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18.4%627mg

Potassium

14%470mg

627 mgvs470 mg

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

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271%149μg

Selenium

3.25%1.8μg

149 μgvs1.8 μg

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

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0.26%3.97mg

Sodium

39%587mg

3.97 mgvs587 mg

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

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47%5.18mg

Zinc

8.3%0.91mg

5.18 mgvs0.91 mg

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

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0.26%9.53g

Water

4.2%155g

9.53 gvs155 g

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

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Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Canned Kidney Beans:

Crackers, matzo, whole-wheat have 3.1 times more Vitamin B1, 5.3 times more Vitamin B2, 13.2 times more Vitamin B3, 9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
Both Crackers, matzo, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Canned Kidney Beans:

Crackers, matzo, whole-wheat have 2.6 times more Copper, 4 times more Iron, 5 times more Magnesium, 20.8 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 83.4 times more Selenium and 5.7 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Calcium, 148 times more Sodium and 16.3 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

Crackers, matzo, whole-wheat have 4.2 times more Energy, 2.5 times more Fat, 5.8 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Omega 3 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainCanned Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

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Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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