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

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 109g
• Frozen Broccoli Spears: 1724g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 15.8 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	1.25% 0.9g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	21.7% 12g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.3% 0.92mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 110mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	6.22% 26mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	86.2% 1293mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	42% 1561g	3700g per day for Men 19-50 years

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 6.6 times more Vitamin B5 and 34.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Vitamin B6

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

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.4 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.4 times more Calcium, 4.1 times more Copper, 2.6 times more Iron, 10.6 times more Magnesium, 7.2 times more Manganese, 4.6 times more Phosphorus, 23.6 times more Potassium, 4.1 times more Zinc and 430.4 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.2 times more Fat and 5.2 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 5.3 times more Omega 3, 1.3 times more Carbohydrate, 28 times more Sugars, 13.6 times more Fiber and 4.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6