Comparing Nutrients in 500 calories Crackers, matzo, whole-wheat VS Red Kidney Beans

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Red Kidney Beans: 148g

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

Discover which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	44.2% 17g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	59.7% 33.4g	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	43.3% 0.52mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	45.3% 0.59mg	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	12.5% 50μg	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	82.8% 6.62mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	71.7% 1.65mg	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	62% 434mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.47% 17.4g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, matzo, whole-wheat or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Red Kidney Beans:

• 500 calories of Crackers, matzo, whole-wheat have 1.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B6 and 11.7 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Red Kidney Beans:

• 500 calories of Crackers, matzo, whole-wheat have 3 times more Manganese and 22.5 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 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.
• Both Crackers, matzo, whole-wheat and Red Kidney Beans contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, matzo, whole-wheat have 1.2 times more Carbohydrate than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 11.3 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3
• Both Crackers, matzo, whole-wheat as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.