Comparing Nutrients in 1 kilogram Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Roasted Cashews	Recommended Dietary Allowance
Energy	158% 4570kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	NA	286% 92g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	509% 662g	251% 327g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	209% 117g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	197% 2.56mg	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	173% 690μg	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	0% 0mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Roasted Cashews	Recommended Dietary Allowance
Calcium	114% 1140mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	2467% 22mg	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	533% 42.6mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	359% 8.26mg	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	253% 1770mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	583% 8740mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	509% 56mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Roasted Cashews:

• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dry Roasted Cashew Nuts have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Roasted Cashews:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar has 2.5 times more Calcium and 54.6 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 16.7 times more Copper, 1.4 times more Iron, 10 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium and 3.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar has 2 times more Carbohydrate than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.3 times more Energy, 2.9 times more Fat, 7.3 times more Sugars and 1.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.