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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Roasted Almonds	Recommended Dietary Allowance
Energy	73.4% 2127kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	73.3% 95g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	41.8% 16g	130% 49.4g	38g per day for Men 19-50 years
Protein	78.3% 44g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	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, Pizza	Roasted Almonds	Recommended Dietary Allowance
Calcium	42% 422mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	246% 3697mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Roasted Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 10.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.1 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 1.3 times more Iron and 271.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Calcium, 6.8 times more Copper, 10 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium and 3.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 46.6 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.8 times more Fat, 1.9 times more Saturated Fat, 3.6 times more Omega 6, 5.7 times more Sugars, 3.1 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.