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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	16.5% 478kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	70.5% 92g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	1.62% 1.18g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	13% 4.96g	38g per day for Men 19-50 years
Protein	57% 32g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.72% 0.11mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	11.8% 118mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	34.5% 0.79mg	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	82.2% 575mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.72g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Red Kidney Beans have 1.3 times more Vitamin B5 and 5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Red Kidney Beans.

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

• 5 ounces of Red Kidney Beans have 5 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 8.1 times more Potassium and 2.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 98.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.5 times more Sugars, 4.3 times more Fiber and 2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.4 times more Energy, 16.3 times more Fat, 17 times more Saturated Fat and 13.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6