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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Oranges	7%	2%	91%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oranges	Recommended Dietary Allowance
Energy	73% 2118kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	124% 2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.44% 4.67g	58.5% 42.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	33.6% 336mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	286% 4296mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.43% 15.7g	10.6% 393g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 9.6 times more Vitamin B1, 12.7 times more Vitamin B2, 23.5 times more Vitamin B3, 2.8 times more Vitamin B5, 5.1 times more Vitamin B9, 20.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Raw Oranges have similar amounts of Vitamin B6 per 1 lb.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.9 times more Calcium, 2.8 times more Copper, 47.3 times more Iron, 2.3 times more Magnesium, 21.1 times more Manganese, 11.1 times more Phosphorus, 8 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 25 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Raw Oranges have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 9.9 times more Energy, 153.5 times more Fat, 95.5 times more Saturated Fat, 62.7 times more Omega 3, 215.7 times more Omega 6, 5.6 times more Carbohydrate and 10 times more Protein than Raw Oranges.
• While Raw Oranges contain 9.1 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.