Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled Broccoli

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original: 107g
• Boiled Broccoli: 1429g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 13.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Original or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	79% 103g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	6.76% 2.57g	124% 47g	38g per day for Men 19-50 years
Protein	18% 10g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.94% 0.064mg	220% 2.86mg	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	41% 164μg	386% 1543μg	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	1030% 927mg	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	26.3% 3.94mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.92% 79.2mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	63.3% 5.06mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	120% 2.77mg	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	24% 167mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	67.6% 1014mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.2 times more Vitamin B2, 11.8 times more Vitamin B5, 44.5 times more Vitamin B6, 9.4 times more Vitamin B9, 5.3 times more Vitamin E and 68 times more Vitamin K than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Boiled Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.2 times more Calcium, 6.4 times more Copper, 1.9 times more Iron, 12.2 times more Magnesium, 4.9 times more Manganese, 5.7 times more Phosphorus, 23.1 times more Potassium, 5.3 times more Selenium, 6.2 times more Zinc and 343.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.4 times more Fat and 5.7 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Omega 3, 1.5 times more Carbohydrate, 18 times more Sugars, more Fructose, 18.3 times more Fiber and 3.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.