Comparing Nutrients in 1 kilogram Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	162% 4690kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	66.8% 21.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	291% 4.66g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	210% 35.6g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	12% 8.6g	18.6% 13.5g	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	11.4% 8.3g	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	% 3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	173% 97g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	646% 7.75mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	93% 930mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	42.2% 0.38mg	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	609% 48.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	128% 2.94mg	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	247% 1730mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	543% 8150mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.95% 35g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Frozen Chopped Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 14.6 times more Vitamin B1, 5.9 times more Vitamin B2, 14.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 1 kilogram for Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Frozen Chopped Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 1.7 times more Calcium, 4.2 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 1.5 times more Potassium, 34 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 1 kilogram:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 18 times more Energy, 65.3 times more Fat, 48.6 times more Saturated Fat, 4.4 times more Omega 3, 115 times more Omega 6, 13.6 times more Carbohydrate and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.