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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Almonds	Recommended Dietary Allowance
Energy	158% 4580kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	173% 168g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	NA	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	517% 672g	166% 216g	130g per day for Men 19-50 years
Sugars	33% 24g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	NA	329% 125g	38g per day for Men 19-50 years
Protein	171% 96g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	650% 7.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	423% 5.5mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	110% 440μg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Almonds	Recommended Dietary Allowance
Calcium	47% 470mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	272% 6.26mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	579% 8680mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.2% 44g	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 Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 3.8 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Almonds.
• While Almonds contain 2.1 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Almonds have similar amounts of Vitamin B6 per 1 kg.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 868 times more Sodium than Almonds.
• While Almonds contain 5.7 times more Calcium, 9.5 times more Copper, 10.4 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium and 3.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 3 times more Fat, 1.8 times more Sugars and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.