Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs California Red Kidney Beans

12%351kcal

Energy

11.4%330kcal

351 kcalvs330 kcal

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

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1.55%1.5g

Fat

0.26%0.25g

1.5 gvs0.25 g

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

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0.76%0.24g

Saturated Fat

0.11%0.036g

0.24 gvs0.036 g

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

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2.06%0.033g

Omega 3

5.25%0.084g

0.033 gvs0.084 g

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

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3.64%0.62g

Omega 6

0.32%0.054g

0.62 gvs0.054 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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60.7%79g

Carbohydrate

46%59.8g

79 gvs59.8 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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31%12g

Fiber

65.5%25g

12 gvs25 g

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

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23.4%13g

Protein

43.5%24.4g

13 gvs24.4 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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30.4%0.37mg

Vitamin B1

44%0.53mg

Thiamine

0.37 mgvs0.53 mg

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

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21%0.27mg

Vitamin B2

17%0.22mg

Riboflavin

0.27 mgvs0.22 mg

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

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34%5.4mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs2.06 mg

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

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25%1.24mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

1.24 mgvs0.78 mg

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

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12.2%0.16mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.16 mgvs0.4 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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8.75%35μg

Vitamin B9

99%394μg

Folates and Folic Acid

35 μgvs394 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

5%4.5mg

Ascorbic acid

0 mgvs4.5 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

2.3%23mg

Calcium

19.5%195mg

23 mgvs195 mg

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

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39%0.35mg

Copper

122%1.1mg

0.35 mgvs1.1 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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58%4.65mg

Iron

117%9.35mg

4.65 mgvs9.35 mg

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

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32%134mg

Magnesium

38%160mg

134 mgvs160 mg

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

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152%3.5mg

Manganese

43.5%1mg

3.5 mgvs1 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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43.6%305mg

Phosphorus

58%405mg

305 mgvs405 mg

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

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9.3%316mg

Potassium

44%1490mg

316 mgvs1490 mg

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

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137%75μg

Selenium

5.8%3.2μg

75 μgvs3.2 μg

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

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0.13%2mg

Sodium

0.73%11mg

2 mgvs11 mg

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

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23.7%2.6mg

Zinc

23%2.55mg

2.6 mgvs2.55 mg

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

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0.13%4.8g

Water

0.32%11.8g

4.8 gvs11.8 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 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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 100 grams Crackers, matzo, whole-wheatVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: