Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, whole-wheat per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Crackers, whole-wheat:
- 14 ounces of Boiled Red Kidney Beans have 2.8 times more Vitamin B2 and 4.6 times more Vitamin B9 than Crackers, whole-wheat.
- While 14 oz of Crackers, whole-wheat contain 8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 47 times more Vitamin E and 3.2 times more Vitamin K than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Crackers, whole-wheat provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
- Both Boiled Red Kidney Beans as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Crackers, whole-wheat:
- 14 oz of Crackers, whole-wheat contain 1.3 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 8.4 times more Selenium, 400 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Crackers, whole-wheat contain similar levels of Iron and Potassium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Crackers, whole-wheat contain 3.4 times more Energy, 28.3 times more Fat, 28.7 times more Saturated Fat, 5 times more Omega 3, 57 times more Omega 6, 3.1 times more Carbohydrate and 1.4 times more Fiber than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Crackers, whole-wheat offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6