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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	116% 3370kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	498% 647g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	92% 35g	38g per day for Men 19-50 years
Protein	402% 225g	199% 112g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	700% 8.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	368% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	83% 830mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	154% 1.4mg	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	556% 44.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	291% 2040mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	791% 11870mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	120% 13mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.9% 33.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan 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, Parmesan 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, Parmesan:

• 1 kilogram of Red Kidney Beans has 1.3 times more Vitamin B5 and 5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Red Kidney Beans.

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

• 1 kilogram of Red Kidney Beans has 5 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 8.1 times more Potassium and 2.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 98.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.5 times more Sugars, 4.3 times more Fiber and 2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 1.4 times more Energy, 16.3 times more Fat, 17 times more Saturated Fat and 13.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6