Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Boiled Kidney Beans	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	17.4% 504kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	256% 332g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.6% 1.15g	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	67% 25.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	97% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	35% 0.46mg	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	129% 516μg	17% 67.5μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	26.5% 0.24mg	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	110% 8.8mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	112% 2.58mg	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	78.2% 548mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	266% 146μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Crackers, matzo, plain:

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 2.4 times more Vitamin B1, 5 times more Vitamin B2, 6.7 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, matzo, plain have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Crackers, matzo, plain:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 3.6 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Zinc and 15.6 times more Water than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 1.4 times more Iron, 1.5 times more Manganese and 33.5 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 5.3 times more Omega 3 and 2.1 times more Fiber than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 3.1 times more Energy, 2.8 times more Fat, 5.3 times more Omega 6 and 3.7 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, matzo, plain have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Crackers, matzo, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.