Nutrient Comparison: Red Kidney Beans VS Crackers, whole-wheat per 5 oz
Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Crackers, whole-wheat:
- 5 ounces of Red Kidney Beans have 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.
- While 5 oz of Crackers, whole-wheat contain 2.2 times more Vitamin B3, 6.7 times more Vitamin E and 4.9 times more Vitamin K than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, whole-wheat provide similar amounts of Vitamin B5 per five ounces.
- 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
- Both Raw Red Kidney Beans as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Red Kidney Beans vs Crackers, whole-wheat:
- 5 ounces of Red Kidney Beans have 2.3 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus and 3.9 times more Potassium than Crackers, whole-wheat.
- While 5 oz of Crackers, whole-wheat contain 1.9 times more Manganese, 3.2 times more Selenium and 66.7 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, whole-wheat contain similar levels of Zinc per five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Red Kidney Beans have 1.8 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Crackers, whole-wheat.
- While 5 oz of Crackers, whole-wheat contain 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 Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, whole-wheat offer comparable quantities of Carbohydrate per five ounces.
- 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6