Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	22.6% 655kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.9% 2.84g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	45.3% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	100% 131g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.04g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	87.5% 1.05mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.16% 0.12mg	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	195% 782μg	76% 304μg	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	9.92% 8.93mg	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	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	38.7% 387mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	28% 0.25mg	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	232% 18.6mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	45.5% 1.05mg	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	115% 804mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 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 7 ounces of California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of California Red Kidney Beans have 6.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of California Red Kidney Beans have 2.6 times more Calcium, 8.7 times more Copper, 2 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 8.8 times more Potassium and 2.6 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 86.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 10.4 times more Fiber and 2.6 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 1.4 times more Energy, 73.7 times more Fat, 39.8 times more Saturated Fat, 5.2 times more Omega 3 and 71.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6