Lets compare vitamin content per 100 grams of Crackers, whole-wheat vs California Red Kidney Beans:
Crackers, whole-wheat have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 10.4 times more Vitamin B2, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
Both Crackers, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Crackers, whole-wheat vs California Red Kidney Beans:
Crackers, whole-wheat have 2.2 times more Manganese, 3.2 times more Selenium and 72.7 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.4 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 4.3 times more Potassium than Crackers, whole-wheat.
Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Crackers, whole-wheat have 1.3 times more Energy, 56.5 times more Fat, 57.3 times more Saturated Fat, 10 times more Omega 3 and 112.9 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.4 times more Fiber and 2.3 times more Protein than Crackers, whole-wheat.
Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
Both Crackers, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.