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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.4% 651kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	0.63% 0.45g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	24% 9.07g	38g per day for Men 19-50 years
Protein	28.2% 16g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	34% 0.31mg	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	79% 6.3mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	26.5% 0.61mg	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	41.3% 289mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	2.56% 95g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.3 times more Vitamin B1, 8 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.9 times more Calcium, 2 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 1187 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.8 times more Magnesium, 2.4 times more Potassium and 20.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.6 times more Energy, 34.6 times more Fat, 35.8 times more Saturated Fat, 2.2 times more Omega 3, 28.1 times more Omega 6, 2.8 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.