Comparing Nutrients in 14 ounces Dried Butternuts VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Dried Butternuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	83.8% 2429kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	NA	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	NA	1.6g per day for Men 19-50 years
Omega 6	787% 134g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	202% 263g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	176% 99g	83% 46.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	NA	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	65.5% 262μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	21% 210mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	58.7% 0.53mg	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	199% 16mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	103% 2.37mg	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	253% 1770mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	231% 3469mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• Both Dried Butternuts and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Dried Butternuts vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• 14 ounces of Dried Butternuts have 3.4 times more Copper, 9.1 times more Magnesium, 11 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 2.2 times more Calcium and 874 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.3 times more Energy, 3.5 times more Fat and 2.1 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 5.5 times more Carbohydrate than Dried Butternuts.