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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 927kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	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	100% 131g	94% 122g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	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	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	12.5% 4.76g	79.4% 30g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	138% 1.65mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	76% 304μg	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	48.7% 7.3mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	117% 9.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	44.2% 310mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	125% 1879mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 17.5 times more Vitamin E and 4.9 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.3 times more Selenium and 78.9 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.5 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 8 times more Potassium and 2.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.4 times more Energy, 17.4 times more Fat, 9.3 times more Saturated Fat, 1.2 times more Omega 3 and 17 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2 times more Sugars, 6.3 times more Fiber and 2.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6