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Compare Nutrients in 100 grams Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Crackers, matzo, whole-wheat
14%
4%
82%
Boiled Kidney Beans
27%
3%
70%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Crackers, matzo, whole-wheatBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
31%
13%
0.37 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
20.8%
4.6%
0.27 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
33.8%
3.63%
5.4 mg0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12%
9.23%
0.16 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.2%
NA mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
7%
NA μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
8.75%
32.5%
35 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Crackers, matzo, whole-wheatBoiled Kidney Beans
Calcium
2.3%
3.5%
23 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
39%
24%
0.35 mg0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
58%
27.8%
4.65 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
33.5%
10.5%
134 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
152%
18.7%
3.5 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
43.6%
19.7%
305 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.3%
12%
316 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
136%
2%
75 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.07%
2 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
23.6%
9.1%
2.6 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Boiled Kidney Beans:
Crackers, matzo, whole-wheat have 2.3 times more Thiamine, 4.5 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.7 times more Folate than Crackers, matzo, whole-wheat.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Boiled Kidney Beans:
Crackers, matzo, whole-wheat have 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, 68.2 times more Selenium and 2.6 times more Zinc than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.5 times more Calcium and 1.3 times more Potassium than Crackers, matzo, whole-wheat.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Crackers, matzo, whole-wheatBoiled Kidney Beans
Energy
12%
4.38%
351 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.55%
0.52%
1.5 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
23%
15%
13 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60.8%
17.7%
79 g23 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
0.44%
NA g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
31.6%
17%
12 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.75%
0.22%
0.24 g0.07 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.88%
10.6%
0.03 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.65%
0.65%
0.62 g0.11 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.13%
1.8%
4.8 g67 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, matzo, whole-wheat have 2.8 times more Energy, 3 times more Fat, 1.5 times more Protein, 3.4 times more Carbohydrate, 1.9 times more Fiber and 5.6 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 5.7 times more Omega 3 and 14 times more Water than Crackers, matzo, whole-wheat.