Comparing Nutrients in 14 ounces Boiled Royal Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	17% 488kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	69% 66.8g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	NA	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	205% 267g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	2.5% 1.83g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	NA	38g per day for Men 19-50 years
Protein	67.3% 37.7g	67.8% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	258% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	39.7% 0.52mg	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	73.4% 294μg	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	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

	Boiled Royal Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	17.5% 175mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	48% 0.43mg	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	137% 11mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	108% 2.5mg	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	80.5% 564mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	230% 3445mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Royal Red Kidney Beans versus 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 8.2 times more Vitamin B1, 8.2 times more Vitamin B2, 11.8 times more Vitamin B3 and 3.3 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza provide similar amounts of Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for Boiled Royal Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• 14 ounces of Boiled Royal Red Kidney Beans have 2.4 times more Copper, 1.6 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 1.6 times more Iron, 2.5 times more Manganese and 173.6 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 3.7 times more Energy, 98.9 times more Fat and 3.1 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza offer comparable quantities of Protein per 14 ounces.