Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Cauliflower	Recommended Dietary Allowance
Energy	71.6% 2077kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	78.7% 76.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	15% 11g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	77.4% 43.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.2% 3.3mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Cauliflower	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	262% 3937mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza has 15.6 times more Vitamin B1, 9.2 times more Vitamin B2 and 12.8 times more Vitamin B3 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Cauliflower provide similar amounts of Vitamin B5 per one pound.

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

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza has 2.1 times more Calcium, 2.8 times more Copper, 10.5 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 28.9 times more Sodium and 3 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 26.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Cauliflower contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza has 18.3 times more Energy, 60.1 times more Fat, 13.5 times more Carbohydrate, 1.3 times more Sugars and 5 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy