Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Cauliflower	Recommended Dietary Allowance
Energy	73% 2118kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.6g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	124% 2g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	6.44% 4.67g	13% 9.43g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	60.4% 0.78mg	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	173% 694μg	50% 200μg	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	223% 201mg	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	111% 16.7mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	33.6% 336mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	9.07% 0.082mg	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	268% 21.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	26% 0.6mg	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	101% 708mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	286% 4296mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.43% 15.7g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original versus 1 lb of Boiled 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, Original vs Boiled Cauliflower:

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 19.8 times more Vitamin B1, 9.8 times more Vitamin B2, 16.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9, 52.6 times more Vitamin E and 2 times more Vitamin K than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 2.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin E

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

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 4.6 times more Calcium, 7.1 times more Copper, 14.8 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 4.9 times more Phosphorus, 6.7 times more Selenium, 63.1 times more Sodium and 5.7 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 26.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Cauliflower contain similar levels of Potassium per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original has 20.3 times more Energy, 40.9 times more Fat, 20.5 times more Saturated Fat, 2.6 times more Omega 3, 77.7 times more Omega 6, 16 times more Carbohydrate and 5.1 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6