Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Valencia Oranges	Recommended Dietary Allowance
Energy	22.4% 649kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	13% 17g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0.9% 0.65g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	9.33% 3.54g	38g per day for Men 19-50 years
Protein	24% 13.6g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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, Explosive Pizza	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.83% 0.052mg	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	78.5% 6.28mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	38.6% 0.89mg	1.4% 0.033mg	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	24% 167mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	82% 1230mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Valencia Oranges:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 9 times more Vitamin B1, 13.8 times more Vitamin B2, 23.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Valencia Oranges:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.9 times more Copper, 49.2 times more Iron, 2.6 times more Magnesium, 27.2 times more Manganese, 6.9 times more Phosphorus, 1.7 times more Potassium, more Sodium and 13.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Raw Valencia Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 9.3 times more Energy, 56.1 times more Fat, 5.7 times more Carbohydrate and 9.2 times more Protein than Raw Valencia Oranges.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.