Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 109g
• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g

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

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar or Mary's Gone Crackers, Original Crackers, Organic Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	55.4% 72g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.55% 1.12g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.12g	g per day for Men 19-50 years
Fiber	NA	47.8% 18g	38g per day for Men 19-50 years
Protein	23% 13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37.8% 6.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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, Cheddar	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	12.5% 125mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	80.2% 0.72mg	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	58.3% 4.66mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	6.77% 28.4mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	123% 2.83mg	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	27.7% 194mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	63.7% 956mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.094% 3.47g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 1.3 times more Iron and 1.5 times more Sodium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2 times more Calcium, 5 times more Copper, 7.8 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 500 calories:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of macro-nutrients per 500 kcal
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.