Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Almonds

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 109g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza, which is very high in comparison to other foods. Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	NA	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	NA	28.4% 10.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Almonds	Recommended Dietary Allowance
Calcium	5.13% 51.3mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	63% 948mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	8.04% 0.88mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.1% 3.8g	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 Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 4.8 times more Vitamin B1, 2.3 times more Vitamin B3 and 2 times more Vitamin B5 than Almonds.
• While Almonds contain 1.6 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Almonds have similar amounts of Vitamin B6 per 500 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 1.5 times more Iron and 1097.3 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 7.5 times more Copper, 8.2 times more Magnesium, 2.8 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium and 3 times more Zinc 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 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Fat, 1.4 times more Sugars and 1.8 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Almonds have similar amounts of Energy per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.