Comparing Nutrients in 300 calories California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Weight per 300 calories

• California Red Kidney Beans: 91g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 65.5g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 1.4 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	NA	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	34% 44g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.57g	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	0.42% 0.3g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	11% 6.26g	56g per day for Men 19-50 years

Vitamins

	California 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	40% 0.48mg	42.6% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	9.56% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	6.55% 0.085mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	7.93% 0.071mg	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	106% 8.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	18% 0.41mg	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	52.6% 368mg	11% 77.3mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38% 569mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.82% 0.53mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Raw California Red Kidney Beans have 1.5 times more Vitamin B5 and 4.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Raw California Red Kidney Beans have 5.8 times more Calcium, 14 times more Copper, 2.9 times more Iron, 8.5 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 7 times more Potassium and 4.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 56.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.2 times more Carbohydrate and 3.5 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 48.5 times more Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have insufficient amounts of Glucose and Sucrose in 300 kcal.