Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Valencia Oranges	Recommended Dietary Allowance
Energy	73.4% 2127kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	41.5% 54g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	78.3% 44g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Valencia Oranges	Recommended Dietary Allowance
Calcium	42% 422mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	246% 3697mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.43% 16g	10.6% 392g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 8.9 times more Vitamin B1, 14.1 times more Vitamin B2, 24.8 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Valencia Oranges.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 2.3 times more Calcium, 4.4 times more Copper, 54.1 times more Iron, 2.8 times more Magnesium, 24 times more Manganese, 10.2 times more Phosphorus, 1.8 times more Potassium, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 9.6 times more Energy, 63.1 times more Fat, 61.1 times more Saturated Fat, 29.1 times more Omega 3, 81 times more Omega 6, 5.5 times more Carbohydrate, 1.4 times more Fiber and 9.3 times more Protein than Raw Valencia Oranges.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.