Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Navel Oranges	Recommended Dietary Allowance
Energy	22.3% 648kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Navel Oranges	Recommended Dietary Allowance
Calcium	16% 162mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	6.14% 0.055mg	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	75.5% 6.04mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	1.8% 0.041mg	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	36% 251mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	82.6% 1239mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Navel Oranges:

• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Raw Navel Oranges have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Navel Oranges:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 2.7 times more Calcium, 3.4 times more Copper, 32.8 times more Iron, 2.4 times more Magnesium, 20.6 times more Manganese, 7.7 times more Phosphorus, 874 times more Sodium and 18.1 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 27.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Navel Oranges contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 9.3 times more Energy, 107.4 times more Fat, 5.3 times more Carbohydrate and 12.9 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 12.3 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein