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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	52.7% 1529kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	NA	32g per day for Men 19-50 years
Omega 3	101% 1.62g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	234% 305g	130g per day for Men 19-50 years
Sugars	13% 9.53g	15% 11g	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	2.88% 2.1g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	181% 69g	NA	38g per day for Men 19-50 years
Protein	182% 102g	77.4% 43.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	66.2% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	45.4% 0.59mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	37.6% 376mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	55% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	123% 2.84mg	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	263% 1842mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	262% 3937mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.43% 16g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• 1 pound of Red Kidney Beans has 3.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza provide similar amounts of Vitamin B5 per one pound.

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

• 1 pound of Red Kidney Beans has 1.8 times more Calcium, 6.4 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 4.6 times more Potassium and 3.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contains 72.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contains 1.4 times more Energy and 15.9 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza offer comparable quantities of Carbohydrate and Sugars per one pound.