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

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original: 107g
• Potato Skin: 862g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 8.1 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	1.62% 0.28g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	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% 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	56.7% 21.6g	38g per day for Men 19-50 years
Protein	18% 10g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.94% 0.064mg	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Potato Skin	Recommended Dietary Allowance
Calcium	7.92% 79.2mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	405% 3.65mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	226% 5.2mg	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	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	67.6% 1014mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 4.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 32.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Potato Skin provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Vitamin B6

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 11.8 times more Sodium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.3 times more Calcium, 26.8 times more Copper, 5.5 times more Iron, 8.1 times more Magnesium, 9.2 times more Manganese, 2 times more Phosphorus, 19.7 times more Potassium, 2.9 times more Zinc and 193.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Raw Potato Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 22.9 times more Fat, 5.5 times more Omega 3 and 15.1 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.5 times more Carbohydrate, 8.4 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Potato Skin 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 Potato Skin provide inadequate amounts of Omega 3 and Omega 6