Comparing Nutrients in 100 grams Crackers, matzo, whole-wheat VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, matzo, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 351kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	0.57% 0.097g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	31% 12g	65.5% 25g	38g per day for Men 19-50 years
Protein	23.4% 13g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Royal 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	30.4% 0.37mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30.5% 0.4mg	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	98% 393μg	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	5% 4.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	111% 1mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	48.2% 1.1mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Crackers, matzo, whole-wheat have 2.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 2.5 times more Vitamin B6, 11.2 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• Both Crackers, matzo, whole-wheat as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Crackers, matzo, whole-wheat have 3.2 times more Manganese and 23.5 times more Selenium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 5.7 times more Calcium, 2.9 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus and 4.3 times more Potassium than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Royal Red Kidney Beans contain similar levels of Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, matzo, whole-wheat have 6.4 times more Omega 6 and 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 4.6 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Royal Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6