Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 109g
• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 156g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.4 times more energy per 100g than Rudi's, Gluten-Free Bakery, Original Sandwich Bread. It has very high energy density when compared to other foods. Rudi's, Gluten-Free Bakery, Original Sandwich Bread having high energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Rudi's, Gluten-Free Bakery, Original Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	63.5% 82.5g	130g per day for Men 19-50 years
Sugars	1.25% 0.9g	18% 13g	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	10.6% 7.66g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.8g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	21.7% 12g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	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	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	11% 110mg	3.75% 37.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	6.77% 0.061mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.22% 26mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	12% 0.27mg	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	8.26% 58mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	86.2% 1293mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.9 times more Calcium, 2.5 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 3.5 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.4 times more Saturated Fat, 1.3 times more Omega 6 and 2.5 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 2.2 times more Omega 3, 14.4 times more Sugars, more Fructose and 1.4 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 500 kcal.