Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 300 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 65.4g
• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 94g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.4 times more energy per 100g than Rudi's, Gluten-Free Bakery, Original Sandwich Bread. It has very high energy density when compared to other foods. Rudi's, Gluten-Free Bakery, Original Sandwich Bread having high energy density.

Which food has more nutrients per 300 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Rudi's, Gluten-Free Bakery, Original Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	5.34% 1.7g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	38% 49.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	11% 7.84g	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	6.34% 4.6g	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	% 3.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6% 2.3g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	13% 7.3g	5.24% 2.93g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	NA	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	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	4.06% 0.037mg	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	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.73% 15.7mg	2.46% 10.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	7.1% 0.16mg	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	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	3.23% 110mg	2.54% 86.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	0.8% 29.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.9 times more Calcium, 2.5 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 3.5 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.

Comparison of macro-nutrients per 300 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.4 times more Saturated Fat, 1.3 times more Omega 6 and 2.5 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 2.2 times more Omega 3, 14.4 times more Sugars, more Fructose and 1.4 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.