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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	22.4% 651kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	16% 21g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	3.6% 2.62g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.62g	g per day for Men 19-50 years
Fiber	13% 4.96g	16% 6.1g	38g per day for Men 19-50 years
Protein	28.2% 16g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	NA	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	23% 0.21mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	18% 0.41mg	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	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	11% 369mg	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	24% 363mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	3% 111g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 7.9 times more Vitamin B1, 6.9 times more Vitamin B2, 11.9 times more Vitamin B3 and 4.5 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per five ounces.

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

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.5 times more Calcium, 3.6 times more Iron, 1.9 times more Manganese, 1.9 times more Phosphorus, 4.6 times more Sodium and 2.1 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Potassium and 23.4 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.7 times more Energy, 48 times more Fat, 20.9 times more Saturated Fat, 7.4 times more Omega 3, 36.6 times more Omega 6, 4.4 times more Carbohydrate and 2.1 times more Protein than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6