Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Boiled Red Kidney Beans

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 65.6g
• Boiled Red Kidney Beans: 236g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.6 times more energy per 100g than Boiled Red Kidney Beans. It has very high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.04% 0.76g	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	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	NA	46% 17.5g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	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	NA	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	NA	76.8% 307μg	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	3.15% 2.83mg	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	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.5% 75mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	63.5% 0.57mg	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	35% 2.8mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	4.06% 17mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	49% 1.13mg	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	16.6% 116mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	38.2% 574mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	8.65% 0.95mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.056% 2.1g	4.27% 158g	3700g per day for Men 19-50 years

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar or Boiled Red Kidney Beans?

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

• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Boiled Red Kidney Beans have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Boiled Red Kidney Beans:

• 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 121.4 times more Sodium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 6.5 times more Copper, 2.5 times more Iron, 6.2 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 7.3 times more Potassium and 2.7 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Boiled Red Kidney Beans contain similar levels of Calcium per 300 calories.
• 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 9 times more Fat than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 2.7 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.