Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Carrots	Recommended Dietary Allowance
Energy	22.4% 651kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.34g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.83g	g per day for Men 19-50 years
Fiber	13% 4.96g	11% 4.25g	38g per day for Men 19-50 years
Protein	28.2% 16g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	79% 6.3mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	9.55% 0.22mg	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	41.3% 289mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Carrots:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 12.7 times more Vitamin B1, 10.5 times more Vitamin B2, 9.1 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.4 times more Calcium, 8.2 times more Copper, 13.1 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 6.8 times more Phosphorus, 20.5 times more Sodium and 6.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Potassium and 27.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 13.1 times more Energy, 96.1 times more Fat, 87.1 times more Saturated Fat, 376 times more Omega 3, 34.9 times more Omega 6, 7.9 times more Carbohydrate and 14.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Carrots have similar amounts of Fiber per 5 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.