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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.3% 907kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	48.6% 18.5g	38g per day for Men 19-50 years
Protein	41.5% 23.2g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	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	NA	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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, Cheddar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	63.7% 0.57mg	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	106% 8.45mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	27.4% 0.63mg	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	50% 351mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	116% 1734mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Boiled California Red Kidney Beans:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Boiled California Red Kidney Beans have similar amounts of vitamins per 7 oz

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 1.7 times more Calcium, 1.4 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 218.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Copper, 1.8 times more Magnesium, 2.1 times more Potassium and 21.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.7 times more Energy, 179 times more Fat, 3 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.