Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Red Kidney Beans

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 109g
• Red Kidney Beans: 148g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.4 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	1.25% 0.9g	4.3% 3.1g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	76.3% 0.92mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	45.3% 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	NA	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	60.6% 4.85mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	6.22% 26mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	71.7% 1.65mg	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	31.7% 222mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	86.2% 1293mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.47% 17.4g	3700g per day for Men 19-50 years

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Red Kidney Beans?

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Vitamin B6

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 72.6 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 6.8 times more Copper, 2 times more Iron, 7.8 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 11 times more Potassium and 2.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Red Kidney Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 12 times more Fat and 9.8 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.3 times more Omega 3, 1.3 times more Carbohydrate, 5.9 times more Fiber and 2.7 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6