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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Red Kidney Beans	Recommended Dietary Allowance
Energy	31.3% 909kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	NA	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	94% 122g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	5.75% 4.17g	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	1.26% 0.91g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	79.4% 30g	38g per day for Men 19-50 years
Protein	34% 19g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	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	129% 1.55mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	110% 8.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	96% 2.2mg	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	33.5% 234mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	115% 1723mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.1 times more Vitamin B3 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 72.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 6.4 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 4.6 times more Potassium and 3.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 1.4 times more Energy and 15.9 times more Fat than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Red Kidney Beans offer comparable quantities of Carbohydrate and Sugars per seven ounces.