Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 109g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza: 107g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	1.25% 0.9g	1.26% 0.92g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.8g	9.8% 3.73g	38g per day for Men 19-50 years
Protein	21.7% 12g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.3% 0.92mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	NA	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	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	11% 110mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19% 0.17mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.22% 26mg	7.1% 30mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	25.6% 0.59mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	86.2% 1293mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.1% 3.74g	3700g per day for Men 19-50 years

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

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of vitamins per 500 kcal
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.2 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 1.9 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Calcium, Copper, Iron, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.2 times more Saturated Fat than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.