Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original: 107g
• Frozen Roasted Potatoes with Salt: 394g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.7 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Original or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	NA	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	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	18% 10g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.94% 0.064mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.92% 79.2mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	NA	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	67.6% 1014mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	NA	11mg per day for Men 19-50 years
Water	0.1% 3.7g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Frozen Roasted Potatoes with Salt:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Frozen Roasted Potatoes with Salt:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.3 times more Calcium and 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 9.8 times more Potassium and 72.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 2.8 times more Fat than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Carbohydrate and 4 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.