Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheat VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, matzo, whole-wheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 697kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 157g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	61.6% 23.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	46.4% 26g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Boiled 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	60.4% 0.72mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	18.3% 0.24mg	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	17.4% 69.5μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	115% 9.23mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	41% 0.95mg	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	86.5% 605mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	47% 5.18mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, matzo, whole-wheat versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Boiled Red Kidney Beans:

• 7 ounces of Crackers, matzo, whole-wheat have 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 Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.7 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Boiled Red Kidney Beans:

• 7 ounces of Crackers, matzo, whole-wheat have 1.4 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 7.3 times more Manganese, 2.1 times more Phosphorus, 62.6 times more Selenium and 2.4 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.3 times more Potassium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Boiled Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, matzo, whole-wheat have 2.8 times more Energy, 5.8 times more Omega 6, 3.5 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 5.1 times more Omega 3 than Crackers, matzo, whole-wheat.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6