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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	161% 4670kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	44.8% 14.3g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	274% 4.4g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	228% 39g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	175% 228g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	168% 94g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	390% 5.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 740mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	119% 4030mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 5.2 times more Vitamin B1, 8.7 times more Vitamin B2, 11.5 times more Vitamin B3, 3.2 times more Vitamin B5, 122.7 times more Vitamin E and 3.3 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 2.6 times more Calcium, 1.6 times more Iron, 3.3 times more Selenium and 473.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.9 times more Copper, 2 times more Magnesium and 2.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Red Kidney Beans contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 3.7 times more Energy, 36.8 times more Fat, 19.9 times more Saturated Fat, 2.6 times more Omega 3, 36.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.1 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6