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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	32% 931kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	38.7% 37.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	57.8% 0.92g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	0.88% 0.64g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34.3% 19g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	47.6% 0.43mg	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	121% 9.66mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	37% 0.85mg	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	49% 343mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	108% 1617mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.19% 6.97g	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, Pizza vs Boiled Kidney Beans:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 4.8 times more Vitamin B1, 9.7 times more Vitamin B2, 11.7 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled All Types Kidney Beans.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 2.7 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 815 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.5 times more Magnesium and 19.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Boiled All Types Kidney Beans have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 3.7 times more Energy, 37.9 times more Fat, 29.3 times more Saturated Fat, 2.7 times more Omega 3, 33 times more Omega 6, 2.9 times more Carbohydrate and 2.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.