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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	3.96% 115kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	71.8% 93g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	4.1% 41mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	3% 111g	0.13% 4.9g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 7.9 times more Vitamin B1, 7.6 times more Vitamin B2, 13.4 times more Vitamin B3, 5.3 times more Vitamin B5, 6.7 times more Vitamin B9, 184 times more Vitamin E and 6.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Magnesium, 1.5 times more Potassium and 22.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.6 times more Calcium, 3.8 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Selenium, 3.7 times more Sodium and 1.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Sugars and 1.8 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 5.8 times more Energy, 51.2 times more Fat, 11.5 times more Saturated Fat, 8.6 times more Omega 3, 46.8 times more Omega 6, 4.4 times more Carbohydrate and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6