Nutrient Comparison: Crackers, whole-wheat VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Crackers, 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, whole-wheat vs Red Kidney Beans:
- 14 ounces of Crackers, whole-wheat have 2.2 times more Vitamin B3, 6.7 times more Vitamin E and 4.9 times more Vitamin K than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 3.3 times more Vitamin B1, 10.2 times more Vitamin B2, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
- Both Crackers, whole-wheat and Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- Both Crackers, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Crackers, whole-wheat vs Red Kidney Beans:
- 14 ounces of Crackers, whole-wheat have 1.9 times more Manganese, 3.2 times more Selenium and 66.7 times more Sodium than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 2.3 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 3.9 times more Potassium than Crackers, whole-wheat.
- Both Crackers, whole-wheat and Red Kidney Beans contain similar levels of Phosphorus and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Crackers, whole-wheat have 1.3 times more Energy, 13.3 times more Fat, 13.4 times more Saturated Fat, 2.4 times more Omega 3 and 26.7 times more Omega 6 than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.8 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Crackers, whole-wheat.
- Both Crackers, whole-wheat and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6