Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 109g
• Cooked Chopped Frozen Broccoli: 1786g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 16.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	1.37% 0.23g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.25% 0.9g	36.2% 26.3g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	141% 53.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.3% 0.92mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	67.5% 0.61mg	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	60.6% 4.85mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	6.22% 26mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	173% 4mg	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	31.7% 222mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	86.2% 1293mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 7.7 times more Vitamin B5 and 26.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Cooked Chopped Frozen Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 6.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.4 times more Calcium, 4 times more Copper, 2.2 times more Iron, 8.9 times more Magnesium, 6.5 times more Manganese, 3.9 times more Phosphorus, 13.9 times more Potassium, 3.5 times more Zinc and 446.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 8.8 times more Fat, 8.9 times more Saturated Fat and 14.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3, 1.4 times more Carbohydrate, 29 times more Sugars, 14.1 times more Fiber and 4.6 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.