Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Boiled Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	17.4% 504kcal	63% 1822kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	70.7% 68.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	198% 257g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.54% 3.3g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	36.6% 14g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	24.4% 0.32mg	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	129% 516μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	14% 139mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	61.3% 0.55mg	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	110% 8.8mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	96% 2.2mg	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	78.2% 548mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	314% 4711mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.36% 13.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 5.3 times more Vitamin B1, 8 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.8 times more Magnesium, 2.4 times more Potassium and 20.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.9 times more Calcium, 2 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 1187 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.6 times more Energy, 34.6 times more Fat, 35.8 times more Saturated Fat, 2.2 times more Omega 3, 28.1 times more Omega 6, 2.8 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 14 oz.