Comparing Nutrients in 100 grams Boiled Kidney BeansVS Crackers, matzo, whole-wheat

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Crackers, matzo, whole-wheat

14%

82%

100 g ▼

Macro Nutrients

Boiled Kidney Beansvs Crackers, matzo, whole-wheat

4.38%127kcal

Energy

12%351kcal

127 kcalvs351 kcal

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

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0.52%0.5g

Fat

1.55%1.5g

0.5 gvs1.5 g

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

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0.23%0.073g

Saturated Fat

0.76%0.24g

0.073 gvs0.24 g

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

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10.6%0.17g

Omega 3

2.06%0.033g

0.17 gvs0.033 g

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

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0.64%0.11g

Omega 6

3.64%0.62g

0.11 gvs0.62 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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17.5%23g

Carbohydrate

60.7%79g

23 gvs79 g

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

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0.44%0.32g

Sugars

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

0.32 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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17%6.4g

Fiber

31%12g

6.4 gvs12 g

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

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15.5%8.67g

Protein

23.4%13g

8.67 gvs13 g

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

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Vitamins

Boiled Kidney Beansvs Crackers, matzo, whole-wheat

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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13.3%0.16mg

Vitamin B1

30.4%0.37mg

Thiamine

0.16 mgvs0.37 mg

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

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4.46%0.058mg

Vitamin B2

21%0.27mg

Riboflavin

0.058 mgvs0.27 mg

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

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3.6%0.58mg

Vitamin B3

34%5.4mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs5.4 mg

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

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4.4%0.22mg

Vitamin B5

25%1.24mg

Pantothenic acid

0.22 mgvs1.24 mg

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

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9.23%0.12mg

Vitamin B6

12.2%0.16mg

Pyridoxine

0.12 mgvs0.16 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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32.5%130μg

Vitamin B9

8.75%35μg

Folates and Folic Acid

130 μgvs35 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.2%0.03mg

Vitamin E

Tocopherols and Tocotrienols

0.03 mgvsNA mg

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

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7%8.4μg

Vitamin K

Phytomenadione or phylloquinone

8.4 μgvsNA μg

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

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Minerals

Boiled Kidney Beansvs Crackers, matzo, whole-wheat

3.5%35mg

Calcium

2.3%23mg

35 mgvs23 mg

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

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24%0.22mg

Copper

39%0.35mg

0.22 mgvs0.35 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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27.8%2.22mg

Iron

58%4.65mg

2.22 mgvs4.65 mg

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

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10%42mg

Magnesium

32%134mg

42 mgvs134 mg

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

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18.7%0.43mg

Manganese

152%3.5mg

0.43 mgvs3.5 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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19.7%138mg

Phosphorus

43.6%305mg

138 mgvs305 mg

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

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12%405mg

Potassium

9.3%316mg

405 mgvs316 mg

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

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2%1.1μg

Selenium

137%75μg

1.1 μgvs75 μg

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

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0.067%1mg

Sodium

0.13%2mg

1 mgvs2 mg

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

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9.1%1mg

Zinc

23.7%2.6mg

1 mgvs2.6 mg

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

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1.8%67g

Water

0.13%4.8g

67 gvs4.8 g

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

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Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Crackers, matzo, whole-wheat:

Boiled All Types Kidney Beans have 3.7 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 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.
Both Boiled All Types Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Crackers, matzo, whole-wheat:

Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.3 times more Potassium and 13.9 times more Water than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 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.

Comparison of macro-nutrients per 100 grams:

Boiled All Types Kidney Beans have 5.2 times more Omega 3 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 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.
Both Boiled All Types Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled Kidney BeansVS Canned Kidney BeansCrackers, matzo, whole-wheatVS Canned Kidney BeansBoiled Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 100 grams Boiled Kidney BeansVS Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: