Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Valencia Oranges	Recommended Dietary Allowance
Energy	62.5% 1814kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	36.3% 47g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	NA	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	83% 46.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	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

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Valencia Oranges	Recommended Dietary Allowance
Calcium	45.2% 452mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	16.3% 0.15mg	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	211% 17mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	3.97% 0.091mg	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	100% 703mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	231% 3469mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	9.26% 343g	3700g per day for Men 19-50 years

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

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Raw Valencia Oranges have similar amounts of vitamins per 14 oz

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 2.9 times more Calcium, 3.6 times more Copper, 47.3 times more Iron, 2.6 times more Magnesium, 26 times more Manganese, 10.4 times more Phosphorus, more Sodium and 24.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 27.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 9.3 times more Energy, 53.7 times more Fat, 5.6 times more Carbohydrate and 11.3 times more Protein than Raw Valencia Oranges.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.