Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Crackers, whole-wheat:
Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 10.4 times more Vitamin B2, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
While Crackers, whole-wheat contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, whole-wheat have similar amounts of Vitamin B5 per 100 g.
Both Raw California Red Kidney Beans as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for California Red Kidney Beans vs Crackers, whole-wheat:
Raw California Red Kidney Beans have 5.4 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus and 4.3 times more Potassium than Crackers, whole-wheat.
While Crackers, whole-wheat contain 2.2 times more Manganese, 3.2 times more Selenium and 72.7 times more Sodium than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, whole-wheat have similar amounts of Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw California Red Kidney Beans have 2.4 times more Fiber and 2.3 times more Protein than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.3 times more Energy, 56.5 times more Fat, 57.3 times more Saturated Fat, 10 times more Omega 3 and 112.9 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, whole-wheat have similar amounts of Carbohydrate per 100 g.
Both Raw California Red Kidney Beans as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.