Comparing Nutrients in 1 kilogram Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Baked Potato Flesh	Recommended Dietary Allowance
Energy	158% 4590kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	81.7% 26g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	178% 30.3g	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	498% 647g	166% 216g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	23.4% 17g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 35g	39.5% 15g	38g per day for Men 19-50 years
Protein	199% 112g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	700% 8.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	368% 59mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	232% 3mg	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	NA	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	101% 1010mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	239% 2.15mg	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	556% 44.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	70% 1.6mg	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	291% 2040mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	791% 11870mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Baked Potato Flesh per 1 kg

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan has 8 times more Vitamin B1, 22 times more Vitamin B2 and 4.2 times more Vitamin B3 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.8 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2

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

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan has 20.2 times more Calcium, 12.7 times more Iron, 3.5 times more Manganese, 4.1 times more Phosphorus, 237.4 times more Sodium and 4.6 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Copper, 2.3 times more Potassium and 22.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Baked Potato Flesh contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan has 4.9 times more Energy, 172.9 times more Fat, 100.5 times more Saturated Fat, 37.6 times more Omega 3, 94.8 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Fiber and 5.7 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6