Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	73% 2118kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.6g	0.51% 0.5g	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	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	14% 18g	130g per day for Men 19-50 years
Sugars	6.44% 4.67g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	173% 694μg	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	33.6% 336mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	37.8% 0.34mg	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	38.6% 3.1mg	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	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.43% 15.7g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Cooked Ripe Red Tomatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 23.1 times more Vitamin B1, 23 times more Vitamin B2, 12.5 times more Vitamin B3, 5.4 times more Vitamin B5, 11.8 times more Vitamin B9, 6.6 times more Vitamin E and 9.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

Comparing minerals per 1 pound for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Cooked Ripe Red Tomatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 6.7 times more Calcium, 1.7 times more Copper, 7 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 8 times more Selenium, 86.1 times more Sodium and 6.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium and 27.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 25.9 times more Energy, 167.5 times more Fat, 95.5 times more Saturated Fat, 219.5 times more Omega 3, 92.5 times more Omega 6, 16.4 times more Carbohydrate, 3.4 times more Fiber and 9.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.