Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Boiled California Red Kidney Beans:
Crackers, matzo, whole-wheat have 2.8 times more Vitamin B1, 4.4 times more Vitamin B2, 10 times more Vitamin B3, 5.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.
Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Boiled California Red Kidney Beans:
Crackers, matzo, whole-wheat have 1.2 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 11 times more Manganese, 2.2 times more Phosphorus, 62.6 times more Selenium and 3 times more Zinc than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.9 times more Calcium, 1.3 times more Potassium and 13.9 times more Water than Crackers, matzo, whole-wheat.
Comparison of macro-nutrients per 7 ounces:
Crackers, matzo, whole-wheat have 2.8 times more Energy, 16.7 times more Fat, 30.9 times more Omega 6, 3.5 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Boiled California Red Kidney Beans.
Both Crackers, matzo, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 7 oz.
Both Crackers, matzo, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.