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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Potato Skin	Recommended Dietary Allowance
Energy	161% 4670kcal	27% 780kcal	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	132% 172g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	NA	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	87% 33g	38g per day for Men 19-50 years
Protein	168% 94g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Potato Skin	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	390% 5.07mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	184% 2.4mg	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	25% 100μg	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	57.8% 52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	74% 740mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	976% 8.78mg	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	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	582% 13.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	631% 9470mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled 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 Boiled 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 Boiled Potato Skin:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 26 times more Vitamin B1, 14.1 times more Vitamin B2, 5.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 15.3 times more Vitamin B9 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 1.6 times more Calcium, 2.9 times more Phosphorus, 13.3 times more Selenium, 67.6 times more Sodium and 2.2 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 6.9 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Potassium and 22.4 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 1 kilogram of Boiled 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 6 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, 3.8 times more Carbohydrate and 3.3 times more Protein than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.4 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6