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

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 65.4g
• Valencia Oranges: 612g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 9.4 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	5.34% 1.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13% 7.3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.8% 0.55mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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, Parmesan	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.6% 66mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	25% 0.23mg	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	36.4% 2.9mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.73% 15.7mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.23% 110mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	14.3% 529g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin B5 and 7.4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.3 times more Iron, 2.6 times more Manganese, 1.3 times more Phosphorus, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.7 times more Calcium, 2.5 times more Copper, 3.9 times more Magnesium, 10 times more Potassium and 242.9 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 6.2 times more Fat, 8 times more Saturated Fat, 2.5 times more Omega 3 and 7.4 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Carbohydrate and 6.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.