Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Crackers, matzo, whole-wheat:
Boiled All Types Kidney Beans have 3.7 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 9.4 times more Vitamin B3, 5.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.
Comparing minerals per 7 ounces for Boiled Kidney Beans vs Crackers, matzo, whole-wheat:
Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.3 times more Potassium and 13.9 times more Water than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 1.6 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 8.1 times more Manganese, 2.2 times more Phosphorus, 68.3 times more Selenium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
Comparison of macro-nutrients per 7 ounces:
Boiled All Types Kidney Beans have 5.2 times more Omega 3 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 2.8 times more Energy, 3 times more Fat, 5.7 times more Omega 6, 3.5 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.