Comparing Nutrients in 100 grams Crackers, matzo, whole-wheat VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, matzo, whole-wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	12% 351kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	31% 12g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	23.4% 13g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.15% 0.08mg	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	8.75% 35μg	5.75% 23μg	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	0.89% 0.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	16.3% 0.15mg	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	58% 4.65mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	12.7% 0.29mg	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	43.6% 305mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Canned Red Kidney Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, matzo, whole-wheat versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Canned Red Kidney Beans with Liquids:

• 100 grams of Crackers, matzo, whole-wheat have 3.4 times more Vitamin B1, 4 times more Vitamin B2, 11 times more Vitamin B3, 9.5 times more Vitamin B5, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• Both Crackers, matzo, whole-wheat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Canned Red Kidney Beans with Liquids:

• 100 grams of Crackers, matzo, whole-wheat have 2.4 times more Copper, 3.7 times more Iron, 4.5 times more Magnesium, 12 times more Manganese, 2.9 times more Phosphorus, 1.2 times more Potassium, 68.3 times more Selenium and 4.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 128 times more Sodium and 16.2 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, matzo, whole-wheat have 4.3 times more Energy, 7.4 times more Omega 6, 5.3 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Omega 3 than Crackers, matzo, whole-wheat.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6