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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.4% 651kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	NA	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	34.7% 13g	38g per day for Men 19-50 years
Protein	28.2% 16g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled California Red 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11.3% 0.15mg	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	26.2% 105μg	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	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

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 6.5 times more Vitamin B1, 7.5 times more Vitamin B2, 10.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 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 California Red Kidney Beans:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 296.8 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.1 times more Copper, 2 times more Magnesium and 2.5 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.7 times more Energy, 192.1 times more Fat, 186.7 times more Saturated Fat, 11.8 times more Omega 3, 151.7 times more Omega 6, 2.9 times more Carbohydrate and 1.2 times more Protein than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6