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

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 65.4g
• Carrots: 732g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 11.2 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Carrots	8%	5%	87%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	5.34% 1.7g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	6% 2.3g	54% 20.5g	38g per day for Men 19-50 years
Protein	13% 7.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.8% 0.55mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Carrots	Recommended Dietary Allowance
Calcium	6.6% 66mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.73% 15.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	3.23% 110mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5 and 19.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Carrots have similar amounts of Vitamin B1 per 300 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.3 times more Iron and 1.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 3.7 times more Calcium, 3.6 times more Copper, 5.6 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 21.3 times more Potassium, 2 times more Zinc and 296.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 300 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 6.4 times more Fat, 7.3 times more Saturated Fat, 16.8 times more Omega 3 and 2.7 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Carbohydrate, 63.9 times more Sugars, more Fructose and 9 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.