Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Cauliflower	Recommended Dietary Allowance
Energy	23% 662kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.8% 93g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	2% 1.46g	4.07% 2.95g	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	8.95% 3.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	24% 13.4g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	19% 0.25mg	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	54.2% 217μg	15.6% 62.4μg	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	69.8% 62.8mg	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	34.8% 5.2mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	10.5% 105mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	2.83% 0.026mg	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	84% 6.7mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	31.6% 221mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	89.5% 1342mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original versus 5 oz of Boiled Cauliflower 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, Original vs Boiled Cauliflower:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 19.8 times more Vitamin B1, 9.8 times more Vitamin B2, 16.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9, 52.6 times more Vitamin E and 2 times more Vitamin K than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Boiled Cauliflower:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 4.6 times more Calcium, 7.1 times more Copper, 14.8 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 4.9 times more Phosphorus, 6.7 times more Selenium, 63.1 times more Sodium and 5.7 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 26.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Cauliflower contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 20.3 times more Energy, 40.9 times more Fat, 20.5 times more Saturated Fat, 2.6 times more Omega 3, 77.7 times more Omega 6, 16 times more Carbohydrate and 5.1 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Boiled Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6