Comparing Nutrients in 300 calories Red Kidney Beans VS Crackers, matzo, whole-wheat

Weight per 300 calories

• Red Kidney Beans: 89g
• Crackers, matzo, whole-wheat: 85.5g

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

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Crackers, matzo, whole-wheat?

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	52% 67.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	26.5% 10g	38g per day for Men 19-50 years
Protein	36% 20g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10.5% 0.14mg	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	87.7% 351μg	7.48% 30μg	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	4.45% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	33.2% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	130% 3mg	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	51.6% 361mg	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.11% 4.1g	3700g per day for Men 19-50 years

Red Kidney Beans VS Crackers, Matzo, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Crackers, matzo, whole-wheat?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Crackers, matzo, whole-wheat:

• 300 calories of Red Kidney Beans have 1.7 times more Vitamin B1, 2.6 times more Vitamin B6 and 11.7 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Red Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Crackers, matzo, whole-wheat:

• 300 calories of Red Kidney Beans have 3.8 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.4 times more Phosphorus and 4.5 times more Potassium than Crackers, matzo, whole-wheat.
• While 300 kcal of Crackers, matzo, whole-wheat contain 3 times more Manganese and 22.5 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, matzo, whole-wheat contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 11.3 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Crackers, matzo, whole-wheat.
• Both Red Kidney Beans and Crackers, matzo, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Crackers, matzo, whole-wheat provide inadequate amounts of Omega 6 in 300 calories.