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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Potato Skin	Recommended Dietary Allowance
Energy	161% 4670kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	44.8% 14.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	274% 4.4g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	228% 39g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	354% 461g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	168% 94g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Potato Skin	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	390% 5.07mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Potato Skin	Recommended Dietary Allowance
Calcium	74% 740mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	631% 9470mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Baked Potato Skin per 1 kg

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B9, 92 times more Vitamin E and 16.3 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 10.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Baked Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 2.2 times more Calcium, 1.5 times more Phosphorus, 5.7 times more Selenium, 45.1 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 6.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 3.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Baked Potato Skin contain similar levels of Manganese per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 2.4 times more Energy, 184.2 times more Fat, 55.1 times more Saturated Fat, 43.9 times more Omega 3, 121.3 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6