Comparing Nutrients in 5 ounces California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	16% 468kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	32.4% 5.5g	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	71.8% 93g	130g per day for Men 19-50 years
Sugars	NA	2% 1.46g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6.54% 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	140% 558μg	54.2% 217μg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	27.6% 276mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	20% 0.18mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	32.5% 0.75mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.9g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Red Kidney Beans have 6.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide similar amounts of Vitamin B5 per five ounces.

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

• 5 ounces of California Red Kidney Beans have 2.6 times more Calcium, 8.7 times more Copper, 2 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 8.8 times more Potassium and 2.6 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 86.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 10.4 times more Fiber and 2.6 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 1.4 times more Energy, 73.7 times more Fat, 39.8 times more Saturated Fat, 5.2 times more Omega 3 and 71.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6