Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22.3% 648kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	29.6% 16.6g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	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, Cheddar	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	16% 162mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	14% 0.13mg	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	4.6% 0.37mg	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	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	82.6% 1239mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar versus 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Canned Tomatoes with Green Chilies:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 5.7 times more Calcium, 1.5 times more Copper, 16.4 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 12.6 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Sodium and 11.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 29.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 30.5 times more Energy, 201.4 times more Fat, 18.3 times more Carbohydrate and 17 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein