Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs California Red Kidney Beans

24%697kcal

Energy

22.6%655kcal

697 kcalvs655 kcal

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

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3.07%2.98g

Fat

0.51%0.5g

2.98 gvs0.5 g

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

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1.5%0.48g

Saturated Fat

0.22%0.071g

0.48 gvs0.071 g

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

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4.1%0.065g

Omega 3

10.4%0.17g

0.065 gvs0.17 g

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

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7.2%1.23g

Omega 6

0.63%0.11g

1.23 gvs0.11 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

91%119g

157 gvs119 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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61.6%23.4g

Fiber

130%49.4g

23.4 gvs49.4 g

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

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46.4%26g

Protein

86.4%48.4g

26 gvs48.4 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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60.4%0.72mg

Vitamin B1

87.5%1.05mg

Thiamine

0.72 mgvs1.05 mg

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

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41.4%0.54mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.54 mgvs0.43 mg

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

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67%10.7mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs4.1 mg

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

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49.2%2.46mg

Vitamin B5

31%1.55mg

Pantothenic acid

2.46 mgvs1.55 mg

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

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24.3%0.32mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.32 mgvs0.79 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

195%782μg

Folates and Folic Acid

69.5 μgvs782 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

9.92%8.93mg

Ascorbic acid

0 mgvs8.93 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

4.56%45.6mg

Calcium

38.7%387mg

45.6 mgvs387 mg

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

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77%0.69mg

Copper

243%2.2mg

0.69 mgvs2.2 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

232%18.6mg

9.23 mgvs18.6 mg

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

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63.3%266mg

Magnesium

75.6%318mg

266 mgvs318 mg

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

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302%6.95mg

Manganese

86.3%2mg

6.95 mgvs2 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

115%804mg

605 mgvs804 mg

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

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18.4%627mg

Potassium

87%2957mg

627 mgvs2957 mg

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

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271%149μg

Selenium

11.5%6.35μg

149 μgvs6.35 μg

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

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0.26%3.97mg

Sodium

1.46%22mg

3.97 mgvs22 mg

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

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47%5.18mg

Zinc

46%5.06mg

5.18 mgvs5.06 mg

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

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0.26%9.53g

Water

0.63%23.3g

9.53 gvs23.3 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 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Crackers, matzo, whole-wheat as well as Raw California Red 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, 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 7 ounces Crackers, matzo, whole-wheatVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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