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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Navel Oranges	Recommended Dietary Allowance
Energy	71.6% 2077kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	78.7% 76.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	43.8% 57g	130g per day for Men 19-50 years
Sugars	15% 11g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	77.4% 43.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.2% 3.3mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Navel Oranges	Recommended Dietary Allowance
Calcium	21.3% 213mg	19.5% 195mg	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	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	262% 3937mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.43% 16g	10.5% 390g	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 Navel Oranges:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 11.5 times more Vitamin B1, 10.8 times more Vitamin B2, 15.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Navel Oranges.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.8 times more Copper, 34.1 times more Iron, 2.4 times more Magnesium, 21.6 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 868 times more Sodium and 10.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 24.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Raw Navel Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 9.3 times more Energy, 112.1 times more Fat, 5.4 times more Carbohydrate and 10.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.5 times more Sugars and 4.9 times more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.