Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Red Kidney Beans	Recommended Dietary Allowance
Energy	64% 1853kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	75.4% 73g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	17.8% 5.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	187% 243g	130g per day for Men 19-50 years
Sugars	5.64% 4.1g	11.5% 8.33g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	159% 60.3g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	121% 1.58mg	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	152% 607μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	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	97% 14.6mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.4% 294mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	235% 18.8mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	192% 4.4mg	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	88.5% 619mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	251% 3759mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Red Kidney Beans per 14 oz

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

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

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 17.5 times more Vitamin E and 4.9 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.3 times more Selenium and 78.9 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.5 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 8 times more Potassium and 2.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Red Kidney Beans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.4 times more Energy, 17.4 times more Fat, 9.3 times more Saturated Fat, 1.2 times more Omega 3 and 17 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2 times more Sugars, 6.3 times more Fiber and 2.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6