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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	116% 3370kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	506% 658g	130g per day for Men 19-50 years
Sugars	29% 21g	14.2% 10.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	63% 24g	38g per day for Men 19-50 years
Protein	402% 225g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	46% 0.6mg	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	985% 3940μg	383% 1530μg	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	50% 45mg	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	14% 2.1mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	83% 830mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	229% 5.27mg	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	580% 4060mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.94% 34.7g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Kidney Beans has 6.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 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 Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 1 kilogram of Red Kidney Beans has 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.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 78.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Calcium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2 times more Sugars, 6.3 times more Fiber and 2.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 1.4 times more Energy, 17.4 times more Fat, 9.3 times more Saturated Fat and 17 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6