Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled Kidney Beans

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original: 107g
• Boiled Kidney Beans: 394g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.7 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Original or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	1.74% 1.26g	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	6.76% 2.57g	66.3% 25g	38g per day for Men 19-50 years
Protein	18% 10g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.94% 0.064mg	36.3% 0.47mg	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	41% 164μg	128% 512μg	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	5.25% 4.72mg	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	26.3% 3.94mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.92% 79.2mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	94% 0.85mg	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	63.3% 5.06mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	73.6% 1.7mg	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	24% 167mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	67.6% 1014mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Boiled Kidney Beans:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 33.4 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin K per 500 kcal.

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Boiled Kidney Beans:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 257.5 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 6.7 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 8.8 times more Potassium, 3.8 times more Zinc and 70.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 10 times more Fat and 9.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3, 1.3 times more Carbohydrate, 9.8 times more Fiber and 3.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.