Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	73.4% 2127kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	9.2% 6.67g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	36% 13.6g	38g per day for Men 19-50 years
Protein	78.3% 44g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	42% 422mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	18% 0.16mg	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	276% 22mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	50.5% 1.16mg	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	112% 785mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	246% 3697mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza versus 1 lb of Frozen Broccoli Spears 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, Pizza vs Frozen Broccoli Spears:

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza has 10.8 times more Vitamin B1, 5 times more Vitamin B2, 14.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Frozen Broccoli Spears.

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

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza has 2.3 times more Calcium, 4.5 times more Copper, 6.8 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 47.9 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 25.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza has 16.2 times more Energy, 55.7 times more Fat, 41.1 times more Saturated Fat, 3.7 times more Omega 3, 96.3 times more Omega 6, 12.2 times more Carbohydrate and 3.2 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.7 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6