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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	71.6% 2077kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	78.7% 76.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	15% 11g	8.45% 6.12g	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	2.88% 2.1g	5.2% 3.76g	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	% 4.26g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	77.4% 43.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.2% 3.3mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	19% 0.17mg	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	251% 20mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	58% 1.33mg	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	76.5% 535mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	262% 3937mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.2% 415g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 14.7 times more Vitamin B1, 5.7 times more Vitamin B2, 13.8 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 1 lb.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.9 times more Copper, 5.5 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 36.2 times more Sodium and 1.7 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, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 17.6 times more Energy, 58 times more Fat, 14.1 times more Carbohydrate, 1.8 times more Sugars and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 lb.