Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Stewed Canned Tomatoes

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 65.6g
• Stewed Canned Tomatoes: 1154g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 17.6 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	56% 40.6g	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	30% 21.7g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	144% 1.3mg	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	35% 2.8mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	4.06% 17mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	29.6% 0.68mg	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	16.6% 116mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	38.2% 574mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	8.65% 0.95mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.056% 2.1g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Stewed Canned Tomatoes:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Stewed Canned Ripe Red Tomatoes have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 5.2 times more Calcium, 14.8 times more Copper, 5.5 times more Iron, 8.1 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 18.3 times more Potassium, 4.4 times more Sodium, 2.1 times more Zinc and 507.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 300 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 4.8 times more Fat than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate, 89.7 times more Sugars, more Fructose and 1.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.