Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Boiled Carrots

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 65.4g
• Boiled Carrots: 857g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 13.1 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	5.34% 1.7g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	40.8% 29.6g	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	4.26% 3.1g	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	% 0.16g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	6% 2.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.8% 0.55mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.6% 66mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.73% 15.7mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	57.8% 1.33mg	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	19% 133mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	3.23% 110mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Carrots:

• Boiled and Drained Carrots contain 1.4 times more Vitamin B3, 5.2 times more Vitamin B5 and 25.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Carrots:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.6 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.9 times more Calcium, 1.6 times more Copper, 5.5 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 18.3 times more Potassium, 2 times more Zinc and 355.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Carrots have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 7.3 times more Fat, 6.6 times more Saturated Fat, 28.7 times more Omega 3 and 2.7 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Carbohydrate, 54.5 times more Sugars, more Fructose and 11.2 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.