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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	161% 4670kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	44.8% 14.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	274% 4.4g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	228% 39g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	172% 224g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	NA	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	63% 24g	245% 93g	38g per day for Men 19-50 years
Protein	168% 94g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled California 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	694% 8.33mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	390% 5.07mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	80% 1.04mg	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	383% 1530μg	185% 740μg	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	13.3% 12mg	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	245% 36.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 740mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	321% 2.9mg	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	591% 47.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	138% 3.18mg	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	223% 1560mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	631% 9470mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	18% 669g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 6.5 times more Vitamin B1, 8.2 times more Vitamin B2, 12.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.6 times more Iron, 1.7 times more Manganese, 3.3 times more Selenium and 236.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Copper, 2.1 times more Magnesium, 2.5 times more Potassium and 19.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled California Red Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.8 times more Energy, 204.7 times more Fat, 102.3 times more Saturated Fat, 13.7 times more Omega 3, 194.2 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled California Red Kidney Beans have similar amounts of Protein per 1 kg.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.