Comparing Nutrients in 1 kilogram Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Cauliflower	Recommended Dietary Allowance
Energy	161% 4670kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	44.8% 14.3g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	274% 4.4g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	228% 39g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	36% 46.8g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	30.6% 22g	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	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	168% 94g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	694% 8.33mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	390% 5.07mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	95% 1.23mg	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	383% 1530μg	160% 640μg	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	542% 488mg	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	245% 36.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	74% 740mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	34.4% 0.31mg	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	591% 47.3mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	85.7% 1.97mg	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	223% 1560mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	631% 9470mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original versus 1 kg of Frozen Cauliflower 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, Original vs Frozen Cauliflower:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 16.3 times more Vitamin B1, 7.2 times more Vitamin B2, 15.5 times more Vitamin B3, 5.1 times more Vitamin B5, 2.4 times more Vitamin B9, 52.6 times more Vitamin E and 1.9 times more Vitamin K than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Frozen Cauliflower:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 3.4 times more Calcium, 4.1 times more Copper, 8.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 5 times more Selenium, 39.5 times more Sodium and 5.7 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 26.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 19.5 times more Energy, 68.2 times more Fat, 34.9 times more Saturated Fat, 4.5 times more Omega 3, 133.9 times more Omega 6, 14.1 times more Carbohydrate and 4.7 times more Protein than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6