Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	62.5% 1814kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	60% 77.8g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	83% 46.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	45.2% 452mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	231% 3469mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	8.22% 304g	3700g per day for Men 19-50 years

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

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Baked Whole Red Potatoes have similar amounts of vitamins per 14 oz

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 12.7 times more Calcium, 6.1 times more Iron, 3.5 times more Manganese, 2.5 times more Phosphorus, 72.8 times more Sodium and 3.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 2.7 times more Potassium and 24.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Baked Whole Red Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 5.3 times more Energy, 107.4 times more Fat, 3.4 times more Carbohydrate and 5.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.