Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Broccoli	Recommended Dietary Allowance
Energy	71.8% 2082kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	23% 30g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	10.6% 7.7g	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	4.25% 3.1g	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	% 1.1g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	41.8% 16g	31% 11.8g	38g per day for Men 19-50 years
Protein	90% 50.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Broccoli	Recommended Dietary Allowance
Calcium	46% 458mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	24.7% 0.22mg	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	252% 20mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	41.4% 0.95mg	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	132% 925mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	359% 5384mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11% 405g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 11.8 times more Vitamin B1, 4 times more Vitamin B2 and 9.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.1 times more Calcium, 2.8 times more Copper, 6.1 times more Iron, 2.7 times more Manganese, 3.1 times more Phosphorus, 36 times more Sodium and 3.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Potassium and 26.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 13.5 times more Energy, 46.7 times more Fat, 22.9 times more Saturated Fat, 6 times more Omega 3, 61.9 times more Omega 6, 9.7 times more Carbohydrate, 1.3 times more Fiber and 4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.