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Compare Nutrients in 100 grams Crackers, rye, wafers, seasonedVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Crackers, rye, wafers, seasoned
9%
22%
69%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Crackers, rye, wafers, seasonedBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
26%
13%
0.316 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
17%
4.46%
0.223 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
15%
3.6%
2.474 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14.6%
9.23%
0.19 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
0.11%
1.33%
0.1 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
13%
32.5%
52 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Crackers, rye, wafers, seasonedBoiled Kidney Beans
Calcium
4.4%
3.5%
44 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
55%
24%
0.495 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
38%
27.8%
3.04 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
26.5%
10.5%
106 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
103%
18.7%
2.371 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
44%
19.7%
307 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
13%
12%
454 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
59%
2%
32.5 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
59%
0.07%
887 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
23%
9.1%
2.55 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, rye, wafers, seasoned vs Boiled Kidney Beans:
Crackers, rye, wafers, seasoned have 2 times more Thiamine, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 12 times more Vitamin C and 2.5 times more Folate than Crackers, rye, wafers, seasoned.

Comparing minerals per 100 grams for Crackers, rye, wafers, seasoned vs Boiled Kidney Beans:
Crackers, rye, wafers, seasoned have 1.3 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 5.5 times more Manganese, 2.2 times more Phosphorus, 29.5 times more Selenium, 887 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans. Both Crackers, rye, wafers, seasoned and Boiled All Types Kidney Beans have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Crackers, rye, wafers, seasonedBoiled Kidney Beans
Energy
13%
4.38%
381 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
9.5%
0.52%
9.2 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
16%
15%
9 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
56.8%
17.5%
73.8 g22.8 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
55%
17%
20.9 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
4.02%
0.23%
1.287 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
20%
10.6%
0.318 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
19%
0.64%
3.283 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.11%
1.8%
4 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, rye, wafers, seasoned have 3 times more Energy, 18.4 times more Fat, 3.2 times more Carbohydrate, 3.3 times more Fiber, 17.6 times more Saturated Fat, 1.9 times more Omega 3 and 30.4 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 16.7 times more Water than Crackers, rye, wafers, seasoned. Both Crackers, rye, wafers, seasoned and Boiled All Types Kidney Beans have similar amounts of Protein per 100g.