Comparing Nutrients in 1 kilogram Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Broccoli	Recommended Dietary Allowance
Energy	158% 4580kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	173% 168g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	517% 672g	51% 66.4g	130g per day for Men 19-50 years
Sugars	33% 24g	23.4% 17g	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	6.34% 4.6g	9.38% 6.8g	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	% 9.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	171% 96g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	650% 7.8mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	423% 5.5mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	54.4% 0.49mg	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	554% 44.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	272% 6.26mg	91% 2.1mg	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	169% 1180mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	579% 8680mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.95% 35g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 11 times more Vitamin B1, 4.7 times more Vitamin B2, 10.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.

Comparing minerals per 1 kilogram for Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.2 times more Copper, 6.1 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 26.3 times more Sodium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 25.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Raw Broccoli have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 13.5 times more Energy, 45.5 times more Fat, 10.1 times more Carbohydrate, 1.4 times more Sugars and 3.4 times more Protein than Raw Broccoli.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.