Comparing Nutrients in 5 ounces California Red Kidney Beans VS 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	16% 468kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	0.9% 0.65g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	24% 13.6g	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	62.5% 0.75mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	14% 0.18mg	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	140% 558μg	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	7.1% 6.38mg	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	27.6% 276mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17% 0.15mg	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	166% 13.3mg	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	38.6% 0.89mg	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	82% 574mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	82% 1230mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Raw California Red Kidney Beans have 3.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.2 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 B5 per 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Raw California Red Kidney Beans have 4.1 times more Calcium, 10.1 times more Copper, 2.1 times more Iron, 6.2 times more Magnesium, 1.6 times more Manganese, 3.4 times more Phosphorus, 5 times more Potassium and 3.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 78.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 2.5 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 1.4 times more Energy and 67.3 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 Carbohydrate per 5 oz.
• 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 5 oz.