Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, OriginalVS Boiled Kidney Beans

Weight per 300 calories

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

64.2g

Boiled Kidney Beans

236g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.7 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

36%

56%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Pepperidge Farm, Goldfish, Baked Snack Crackers, Originalvs Boiled Kidney Beans

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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12%12g

Fat

1.2%1.2g

12 gvs1.2 g

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

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2.87%0.92g

Saturated Fat

0.54%0.17g

0.92 gvs0.17 g

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

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17.6%0.28g

Omega 3

25%0.4g

0.28 gvs0.4 g

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

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14.7%2.5g

Omega 6

1.5%0.26g

2.5 gvs0.26 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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32.5%42.3g

Carbohydrate

41.4%54g

42.3 gvs54 g

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

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0.91%0.66g

Sugars

1.04%0.76g

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

0.66 gvs0.76 g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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4.06%1.54g

Fiber

39.8%15g

1.54 gvs15 g

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

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11%6.05g

Protein

36.6%20.5g

6.05 gvs20.5 g

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

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Vitamins

Pepperidge Farm, Goldfish, Baked Snack Crackers, Originalvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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44.6%0.54mg

Vitamin B1

31.5%0.38mg

Thiamine

0.54 mgvs0.38 mg

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

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25%0.33mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.33 mgvs0.14 mg

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

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26.7%4.27mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

4.27 mgvs1.37 mg

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

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8.93%0.45mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.45 mgvs0.52 mg

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

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2.96%0.039mg

Vitamin B6

22%0.28mg

Pyridoxine

0.039 mgvs0.28 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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24.6%98μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

98 μgvs307 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

3.15%2.83mg

Ascorbic acid

NA mgvs2.83 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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15.8%2.36mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

2.36 mgvs0.071 mg

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

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15%17.8μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

17.8 μgvs20 μg

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

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Minerals

Pepperidge Farm, Goldfish, Baked Snack Crackers, Originalvs Boiled Kidney Beans

4.75%47.5mg

Calcium

8.27%82.7mg

47.5 mgvs82.7 mg

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

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9.06%0.082mg

Copper

56.7%0.51mg

0.082 mgvs0.51 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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38%3.04mg

Iron

65.6%5.24mg

3.04 mgvs5.24 mg

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

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3.5%14.8mg

Magnesium

23.6%99mg

14.8 mgvs99 mg

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

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14.7%0.34mg

Manganese

44%1mg

0.34 mgvs1 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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14.3%100mg

Phosphorus

46.6%326mg

100 mgvs326 mg

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

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3.2%109mg

Potassium

28%957mg

109 mgvs957 mg

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

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4.67%2.57μg

Selenium

4.72%2.6μg

2.57 μgvs2.6 μg

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

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40.6%608mg

Sodium

0.16%2.36mg

608 mgvs2.36 mg

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

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5.66%0.62mg

Zinc

21.5%2.36mg

0.62 mgvs2.36 mg

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

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0.06%2.23g

Water

4.27%158g

2.23 gvs158 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 Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Boiled Kidney Beans:

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 and 33.4 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin K per 300 kcal.

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

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 257.5 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 6.7 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 8.8 times more Potassium, 3.8 times more Zinc and 70.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 10 times more Fat and 9.8 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Omega 3, 1.3 times more Carbohydrate, 9.8 times more Fiber and 3.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pepperidge Farm, Goldfish, Baked Snack Crackers, OriginalVS Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanBoiled Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanPepperidge Farm, Goldfish, Baked Snack Crackers, OriginalVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, OriginalVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: