Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Baked Potato Flesh	Recommended Dietary Allowance
Energy	64% 1861kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	77.5% 75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	9.3% 6.75g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.08mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	92% 1.2mg	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	8.93% 35.7μg	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	56.4% 51mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	37% 369mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	95% 0.85mg	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	242% 19.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	27.8% 0.64mg	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	98% 687mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	216% 3235mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.38% 14g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza versus 14 oz of Baked Potato Flesh 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, Pizza vs Baked Potato Flesh:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 7.4 times more Vitamin B1, 26.9 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.2 times more Vitamin B5 than Baked Potato Flesh.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Baked Potato Flesh:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 18.6 times more Calcium, 13.9 times more Iron, 3.4 times more Manganese, 3.5 times more Phosphorus, 163 times more Sodium and 3.6 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Copper and 21.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Baked Potato Flesh contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 5 times more Energy, 189.3 times more Fat, 82.2 times more Saturated Fat, 46.6 times more Omega 3, 111.4 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Fiber and 4.9 times more Protein than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6