Comparing Nutrients in 100 calories Crackers, matzo, whole-wheat VS Royal Red Kidney Beans

Weight per 100 calories

• Crackers, matzo, whole-wheat: 28.5g
• Royal Red Kidney Beans: 30.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, matzo, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.59% 0.009g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.85% 3.36g	20% 7.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	9.88% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.07% 0.35mg	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	9.26% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.97μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.66% 6.55mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.32mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	14.7% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	0.26% 3.95mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.098% 3.6g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Crackers, matzo, whole-wheat have 2.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 2.7 times more Vitamin B6 and 12 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Crackers, matzo, whole-wheat as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Crackers, matzo, whole-wheat have 3 times more Manganese and 22 times more Selenium than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 6.1 times more Calcium, 3 times more Copper, 2 times more Iron, 1.4 times more Phosphorus and 4.5 times more Potassium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Royal Red Kidney Beans contain similar levels of Magnesium and Zinc per 100 calories.
• 100 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium
• 100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, matzo, whole-wheat have 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 4.9 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Royal Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3
• Both Crackers, matzo, whole-wheat as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.