Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	62.5% 1814kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	19% 24.6g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	83% 46.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	45.2% 452mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	231% 3469mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Stewed Canned Tomatoes:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Stewed Canned Ripe Red Tomatoes have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Stewed Canned Tomatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.4 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 10.1 times more Manganese, 8.9 times more Phosphorus, 4 times more Sodium and 8.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 28.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 17.6 times more Energy, 84.8 times more Fat, 10.7 times more Carbohydrate and 12.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.1 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.