Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Frozen Chopped Broccoli

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 109g
• Frozen Chopped Broccoli: 1923g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 17.6 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.4g	70.7% 92g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	36% 26g	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	0.69% 0.5g	22% 16g	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	% 1.03g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.13% 51.3mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	81% 0.73mg	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	60.5% 4.84mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	246% 5.65mg	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	18.4% 129mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	63% 948mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	8.04% 0.88mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5 and 17.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Frozen Chopped Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Calcium, 6.1 times more Copper, 3.2 times more Iron, 12.2 times more Magnesium, 8.3 times more Manganese, 7.5 times more Phosphorus, 12.6 times more Potassium, 10.4 times more Zinc and 460.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 3.3 times more Fat than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Carbohydrate, 9.9 times more Sugars, 31.8 times more Fructose and 5.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.