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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	20% 576kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	81% 78.4g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	37% 12g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	226% 293g	130g per day for Men 19-50 years
Sugars	2% 1.45g	5.2% 3.76g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	28% 0.36mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	12.7% 127mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	70% 0.63mg	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	167% 13.3mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	110% 2.54mg	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	92% 644mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	359% 5384mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.41% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb 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 pound of Boiled Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 5.3 times more Vitamin B1, 8 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Red Kidney Beans.

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

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Copper, 1.9 times more Magnesium and 2.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 3.6 times more Calcium, 1.5 times more Iron, 1.4 times more Phosphorus and 593.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.1 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 3.6 times more Energy, 34.6 times more Fat, 36.3 times more Saturated Fat, 2.2 times more Omega 3, 28.4 times more Omega 6, 2.8 times more Carbohydrate and 1.3 times more Protein than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6