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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cauliflower	Recommended Dietary Allowance
Energy	71.8% 2082kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	24% 9.07g	38g per day for Men 19-50 years
Protein	90% 50.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cauliflower	Recommended Dietary Allowance
Calcium	46% 458mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	359% 5384mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11.3% 418g	3700g per day for Men 19-50 years

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

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

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan has 16.8 times more Vitamin B1, 7.7 times more Vitamin B2 and 11.6 times more Vitamin B3 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cauliflower provide similar amounts of Vitamin B5 per one pound.

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

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan has 4.6 times more Calcium, 3.6 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 39.6 times more Sodium and 4.9 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.8 times more Potassium and 27.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan has 18.4 times more Energy, 61.8 times more Fat, 20.1 times more Saturated Fat, 25.1 times more Omega 3, 189.6 times more Omega 6, 13 times more Carbohydrate, 1.8 times more Fiber and 5.8 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.3 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6