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

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 65.4g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza: 64g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	5.34% 1.7g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	32% 41.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.76% 0.55g	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	0% 0g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6% 2.3g	5.9% 2.24g	38g per day for Men 19-50 years
Protein	13% 7.3g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.8% 0.55mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	6.6% 66mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	11.4% 0.1mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.73% 15.7mg	4.26% 18mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	15.4% 0.35mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	3.23% 110mg	6.13% 209mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	34.8% 521mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	6.05% 0.67mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	0.061% 2.25g	3700g per day for Men 19-50 years

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

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of vitamins per 300 kcal
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.2 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 1.9 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Calcium, Copper, Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.2 times more Saturated Fat than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.