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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Almonds	Recommended Dietary Allowance
Energy	73% 2118kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	124% 2g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	75% 98g	130g per day for Men 19-50 years
Sugars	6.44% 4.67g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	28.6% 11g	149% 56.7g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Almonds	Recommended Dietary Allowance
Calcium	33.6% 336mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	286% 4296mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.43% 15.7g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 4.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 7 times more Vitamin E than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.3 times more Iron and 947 times more Sodium than Almonds.
• While Almonds contain 3.6 times more Calcium, 8.1 times more Copper, 11.7 times more Magnesium, 4.1 times more Manganese, 3.1 times more Phosphorus, 4.3 times more Potassium and 3.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 146.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.7 times more Fat, 2.7 times more Saturated Fat, 3.2 times more Omega 6, 4.2 times more Sugars, 5.2 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Almonds have similar amounts of Energy per 1 lb.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.