Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	42.8% 1240kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	498% 647g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	245% 93g	92% 35g	38g per day for Men 19-50 years
Protein	163% 91g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	700% 8.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	368% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	61.5% 0.8mg	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	185% 740μg	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	13.3% 12mg	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 California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	66% 660mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	154% 1.4mg	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	373% 30mg	556% 44.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	243% 5.6mg	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	196% 1370mg	291% 2040mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	791% 11870mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	120% 13mg	11mg per day for Men 19-50 years
Water	18% 669g	0.9% 33.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 6.5 times more Vitamin B1, 7.5 times more Vitamin B2, 10.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled California Red Kidney Beans.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Copper, 2 times more Magnesium and 2.5 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 296.8 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 3.7 times more Energy, 192.1 times more Fat, 186.7 times more Saturated Fat, 11.8 times more Omega 3, 151.7 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6