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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Almonds	Recommended Dietary Allowance
Energy	71.8% 2082kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	75% 98g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	% 1.1g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	41.8% 16g	149% 56.7g	38g per day for Men 19-50 years
Protein	90% 50.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	NA	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Almonds	Recommended Dietary Allowance
Calcium	46% 458mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	252% 20mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	132% 925mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	359% 5384mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.41% 15g	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, Parmesan vs Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.2 times more Vitamin B5 than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1187 times more Sodium than Almonds.
• While Almonds contain 2.7 times more Calcium, 7.4 times more Copper, 11.3 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Potassium and 2.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 125.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.9 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 5.2 times more Sugars, 3.6 times more Fiber and 1.9 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.