Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Crackers, matzo, plainVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, matzo, plain
10%
3%
87%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

13.6%395kcal
Energy
4.38%127kcal
395 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy
1.44%1.4g
Fat
0.52%0.5g
1.4 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
0.71%0.23g
Saturated Fat
0.23%0.073g
0.23 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat
2%0.032g
Omega 3
10.6%0.17g
0.032 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
3.35%0.57g
Omega 6
0.64%0.11g
0.57 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol
64.4%83.7g
Carbohydrate
17.5%23g
83.7 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
0.4%0.29g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.29 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars
NA
Fructose
NA
≤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 .

Find Baked Products rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
7.9%3g
Fiber
17%6.4g
3 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
18%10g
Protein
15.5%8.67g
10 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
32.3%0.39mg
Vitamin B1
13.3%0.16mg
Thiamine
0.39 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1
22.4%0.29mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.29 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
24.3%3.9mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.86%0.44mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.44 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
8.85%0.12mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.12 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
4.25%17μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
17 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
0.4%0.06mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
0.06 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E
0.25%0.3μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
0.3 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

1.3%13mg
Calcium
3.5%35mg
13 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
6.67%0.06mg
Copper
24%0.22mg
0.06 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
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 .

Find Baked Products rich in Fluoride
39.5%3.16mg
Iron
27.8%2.22mg
3.16 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
5.95%25mg
Magnesium
10%42mg
25 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
28.3%0.65mg
Manganese
18.7%0.43mg
0.65 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
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 .

Find Baked Products rich in Molybdenum
12.7%89mg
Phosphorus
19.7%138mg
89 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
3.3%112mg
Potassium
12%405mg
112 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
67%37μg
Selenium
2%1.1μg
37 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
0%0mg
Sodium
0.067%1mg
0 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
6.2%0.68mg
Zinc
9.1%1mg
0.68 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.12%4.3g
Water
1.8%67g
4.3 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water
Lets compare vitamin content per 100 grams of Crackers, matzo, plain vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Crackers, matzo, plain vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: