Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	48% 1393kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	123% 47g	159% 60.3g	38g per day for Men 19-50 years
Protein	93% 52g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	121% 1.45mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	121% 1.58mg	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	34.7% 139μg	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	231% 18.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	192% 4.4mg	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	173% 1211mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.51% 19g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, matzo, whole-wheat versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Red Kidney Beans:

• 14 ounces of Crackers, matzo, whole-wheat have 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• 14 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• Both Crackers, matzo, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Red Kidney Beans:

• 14 ounces of Crackers, matzo, whole-wheat have 3.2 times more Manganese and 23.5 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.6 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.3 times more Phosphorus and 4.3 times more Potassium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Red Kidney Beans contain similar levels of Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, matzo, whole-wheat have 2.7 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 10.8 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6