Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 109g

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

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	NA	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	56.4% 73.4g	130g per day for Men 19-50 years
Sugars	56.7% 41g	3.6% 2.62g	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	0.69% 0.5g	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	% 0g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 41g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11% 0.14mg	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	0% 0μg	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	20% 3.03mg	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

	Glutino, Gluten Free Wafers, Lemon Flavored	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	5.13% 51.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	13.2% 0.12mg	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	2.2% 0.17mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	29.7% 0.68mg	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	5.4% 38mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	63% 948mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	8.04% 0.88mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 19.5 times more Vitamin B1, 8.4 times more Vitamin B2, 112.3 times more Vitamin B3, more Vitamin B5 and more Vitamin B6 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 5.9 times more Calcium, more Copper, 27.7 times more Iron, 9.7 times more Magnesium, 37 times more Manganese, 3.4 times more Phosphorus, 9.2 times more Potassium, 8.8 times more Sodium and 30.4 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.3 times more Fat and 15.7 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.