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

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original: 107g
• Cassava: 313g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 2.9 times more energy per 100g than Cassava. It has very high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Original or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Cassava	3%	2%	95%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	0.59% 0.1g	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	91% 119g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	7.33% 5.3g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.76% 2.57g	15% 5.63g	38g per day for Men 19-50 years
Protein	18% 10g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.94% 0.064mg	21% 0.28mg	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	21% 84.4μg	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	71.5% 64.4mg	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	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Cassava	Recommended Dietary Allowance
Calcium	7.92% 79.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	34.7% 0.31mg	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	63.3% 5.06mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	52% 1.2mg	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	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	67.6% 1014mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	5.04% 187g	3700g per day for Men 19-50 years

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Original or Cassava?

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9, 6.6 times more Vitamin E and 5 times more Vitamin K than Cassava.
• While 500 kcal of Raw Cassava contain 4.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Vitamin B6
• 500 calories of Cassava have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 6 times more Iron, 2 times more Phosphorus and 23.2 times more Sodium than Cassava.
• While 500 kcal of Raw Cassava contain 2.3 times more Copper, 2.7 times more Magnesium, 2.1 times more Manganese and 4.7 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original lack sufficient amounts of Magnesium and Potassium
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 22.5 times more Fat, 8.8 times more Omega 3, 41.6 times more Omega 6 and 2.4 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 1.7 times more Carbohydrate and 2.2 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide inadequate amounts of Fiber
• 500 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein