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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Almonds	Recommended Dietary Allowance
Energy	161% 4670kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	44.8% 14.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	274% 4.4g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	228% 39g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	166% 216g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	0% 0g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	168% 94g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	694% 8.33mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	390% 5.07mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	383% 1530μg	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	245% 36.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Almonds	Recommended Dietary Allowance
Calcium	74% 740mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	591% 47.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	223% 1560mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	631% 9470mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	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, Original vs Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 4.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 7 times more Vitamin E than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.3 times more Iron and 947 times more Sodium than Almonds.
• While Almonds contain 3.6 times more Calcium, 8.1 times more Copper, 11.7 times more Magnesium, 4.1 times more Manganese, 3.1 times more Phosphorus, 4.3 times more Potassium and 3.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Almonds have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 146.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.7 times more Fat, 2.7 times more Saturated Fat, 3.2 times more Omega 6, 4.2 times more Sugars, 5.2 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Almonds have similar amounts of Energy per 1 kg.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.