Comparing Nutrients in 100 calories Red Kidney BeansVS Crackers, matzo, whole-wheat

Weight per 100 calories

Red Kidney Beans

29.7g

Crackers, matzo, whole-wheat

28.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Crackers, matzo, whole-wheat?

Macros Ratio

Protein Fat Carbs

Red Kidney Beans

26%

71%

Crackers, matzo, whole-wheat

14%

82%

100 kcal ▼

Macro Nutrients

Red Kidney Beansvs Crackers, matzo, whole-wheat

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.32%0.31g

Fat

0.44%0.43g

0.31 gvs0.43 g

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

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0.14%0.046g

Saturated Fat

0.22%0.069g

0.046 gvs0.069 g

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

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6.64%0.11g

Omega 3

0.59%0.009g

0.11 gvs0.009 g

Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.4%0.068g

Omega 6

1.04%0.18g

0.068 gvs0.18 g

Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

17.3%22.5g

18 gvs22.5 g

Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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0.86%0.62g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.62 gvsNA g

Recommended Dietary Allowance for Sugars 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 for Fructose is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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12%4.5g

Fiber

8.85%3.36g

4.5 gvs3.36 g

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

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12%6.7g

Protein

6.66%3.73g

6.7 gvs3.73 g

Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

Red Kidney Beansvs Crackers, matzo, whole-wheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

8.67%0.1mg

Thiamine

0.18 mgvs0.1 mg

Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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4.9%0.064mg

Vitamin B2

5.94%0.077mg

Riboflavin

0.064 mgvs0.077 mg

Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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3.9%0.63mg

Vitamin B3

9.63%1.54mg

Niacin, nicotinic acid, niacinamide

0.63 mgvs1.54 mg

Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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4.63%0.23mg

Vitamin B5

7.07%0.35mg

Pantothenic acid

0.23 mgvs0.35 mg

Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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9.06%0.12mg

Vitamin B6

3.5%0.045mg

Pyridoxine

0.12 mgvs0.045 mg

Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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29.2%117μg

Vitamin B9

2.5%9.97μg

Folates and Folic Acid

117 μgvs9.97 μg

Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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1.5%1.34mg

Vitamin C

0%0mg

Ascorbic acid

1.34 mgvs0 mg

Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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0.42%0.062mg

Vitamin E

Tocopherols and Tocotrienols

0.062 mgvsNA mg

Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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1.4%1.66μg

Vitamin K

Phytomenadione or phylloquinone

1.66 μgvsNA μg

Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

Red Kidney Beansvs Crackers, matzo, whole-wheat

2.46%24.6mg

Calcium

0.66%6.55mg

24.6 mgvs6.55 mg

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

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23%0.21mg

Copper

11%0.1mg

0.21 mgvs0.1 mg

Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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0.016%0.65μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0.65 μgvsNA μg

Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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25%2mg

Iron

16.6%1.32mg

2 mgvs1.32 mg

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

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9.75%41mg

Magnesium

9.1%38mg

41 mgvs38 mg

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

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14.3%0.33mg

Manganese

43.4%1mg

0.33 mgvs1 mg

Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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17.2%120mg

Phosphorus

12.4%87mg

120 mgvs87 mg

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

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12%403mg

Potassium

2.65%90mg

403 mgvs90 mg

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

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1.73%0.95μg

Selenium

39%21.4μg

0.95 μgvs21.4 μg

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

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0.24%3.56mg

Sodium

0.038%0.57mg

3.56 mgvs0.57 mg

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

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7.53%0.83mg

Zinc

6.76%0.74mg

0.83 mgvs0.74 mg

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

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0.094%3.5g

Water

0.037%1.37g

3.5 gvs1.37 g

Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Red Kidney Beans VS Crackers, Matzo, Whole-wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Crackers, matzo, whole-wheat?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Crackers, matzo, whole-wheat:

100 calories of Red Kidney Beans have 1.7 times more Vitamin B1, 2.6 times more Vitamin B6 and 11.7 times more Vitamin B9 than Crackers, matzo, whole-wheat.
While 100 kcal of Crackers, matzo, whole-wheat contain 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Red Kidney Beans.
Both Red Kidney Beans and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B2 per 100 calories.
Both Raw Red Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Crackers, matzo, whole-wheat:

100 calories of Red Kidney Beans have 3.8 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.4 times more Phosphorus and 4.5 times more Potassium than Crackers, matzo, whole-wheat.
While 100 kcal of Crackers, matzo, whole-wheat contain 3 times more Manganese and 22.5 times more Selenium than Raw Red Kidney Beans.
Both Red Kidney Beans and Crackers, matzo, whole-wheat contain similar levels of Magnesium and Zinc per 100 calories.
100 calories of Red Kidney Beans lack sufficient amounts of Selenium
100 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

100 calories of Red Kidney Beans have 11.3 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Crackers, matzo, whole-wheat.
Both Red Kidney Beans and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3
Both Raw Red Kidney Beans as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 6 in 100 calories.

Compare more foods per 100 kcal:

Red Kidney BeansVS Boiled Red Kidney BeansCrackers, matzo, whole-wheatVS Boiled Red Kidney BeansRed Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 100 calories Red Kidney BeansVS Crackers, matzo, whole-wheat

Weight per 100 calories

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Crackers, matzo, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Red Kidney Beans VS Crackers, Matzo, Whole-wheat Nutrients Per 100 Kcal

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Crackers, matzo, whole-wheat:

Comparing minerals per 100 calories for Red Kidney Beans vs Crackers, matzo, whole-wheat:

Comparison of macro-nutrients per 100 calories:

Compare more foods per 100 kcal: