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

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 109g
• Valencia Oranges: 1020g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 9.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	67% 25.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	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, Explosive Pizza	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.13% 51.3mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	63% 948mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.04% 0.88mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	24% 881g	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 Valencia Oranges:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 1.5 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Vitamin B5 and 4.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 5.3 times more Iron, 2.9 times more Manganese, more Sodium and 1.4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Calcium, 3.2 times more Copper, 3.6 times more Magnesium, 1.3 times more Phosphorus, 5.7 times more Potassium and 230.6 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 6 times more Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Carbohydrate than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Raw Valencia Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.