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

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 109g
• Baked White Potatoes: 544g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	NA	30% 11.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.13% 51.3mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	63% 948mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	8.04% 0.88mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	11% 410g	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 Baked White Potatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 3.3 times more Vitamin B1 and 2.6 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B5 and 8.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 1.4 times more Iron and 24.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.8 times more Copper, 5.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 9.1 times more Potassium, 2.2 times more Zinc and 107.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 22.5 times more Fat than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Carbohydrate and 3.2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Baked Whole White Potatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.