Comparing Nutrients in 300 calories Boiled Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Weight per 300 calories

Boiled Kidney Beans

236g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

65.6g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.6 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

10%

32%

58%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

11%10.6g

1.2 gvs10.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

0.17 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

0.4 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

0.26 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

33.4%43.5g

54 gvs43.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

15 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

13.7%7.7g

20.5 gvs7.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

Thiamine

0.38 mgvsNA mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

Riboflavin

0.14 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.37 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

Pantothenic acid

0.52 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

Pyridoxine

0.28 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

Folates and Folic Acid

307 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg

Vitamin C

Ascorbic acid

2.83 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.47%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

Phytomenadione or phylloquinone

20 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

8.27%82.7mg

Calcium

7.5%75mg

82.7 mgvs75 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

9.7%0.087mg

0.51 mgvs0.087 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.6%5.24mg

Iron

35%2.8mg

5.24 mgvs2.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

4.06%17mg

99 mgvs17 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

17%0.39mg

1 mgvs0.39 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46.6%326mg

Phosphorus

16.6%116mg

326 mgvs116 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

3.84%131mg

957 mgvs131 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.72%2.6μg

Selenium

2.6 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.36mg

Sodium

38.2%574mg

2.36 mgvs574 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.5%2.36mg

Zinc

8.65%0.95mg

2.36 mgvs0.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

0.056%2.1g

158 gvs2.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

Both Boiled All Types Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Boiled Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

Boiled All Types Kidney Beans have 5.8 times more Copper, 1.9 times more Iron, 5.8 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 7.3 times more Potassium, 2.5 times more Zinc and 76 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 242.9 times more Sodium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.2 times more Carbohydrate and 2.7 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 9 times more Fat than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of Energy per 300 kcal.
Both Boiled All Types Kidney Beans as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: