Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	63% 1822kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	70.7% 68.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	8.05% 5.83g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	79% 44.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.33mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	40% 401mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	15% 0.13mg	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	221% 17.7mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	38.5% 0.89mg	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	116% 810mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	314% 4711mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.36% 13.2g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 15.3 times more Vitamin B1, 5.7 times more Vitamin B2, 12.9 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparing minerals per 14 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.1 times more Calcium, 4.1 times more Copper, 7.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 4.2 times more Phosphorus, 107.9 times more Sodium and 4.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 27.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 16.4 times more Energy, 144.1 times more Fat, 145.2 times more Saturated Fat, 9 times more Omega 3, 233.4 times more Omega 6, 12.1 times more Carbohydrate and 3.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6