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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	22.4% 651kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	8.43% 11g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.88g	g per day for Men 19-50 years
Fiber	13% 4.96g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	28.2% 16g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	13% 0.12mg	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	79% 6.3mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan versus 5 oz of Cooked Frozen Carrots 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, Parmesan vs Cooked Frozen Carrots:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 28 times more Vitamin B1, 12.5 times more Vitamin B2, 14.2 times more Vitamin B3 and 3.3 times more Vitamin B5 than Cooked Frozen Carrots.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per five ounces.

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

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.9 times more Calcium, 1.7 times more Copper, 8.4 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 6.6 times more Phosphorus, 20.1 times more Sodium and 3.8 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 27.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cooked Frozen Carrots contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 12.4 times more Energy, 25.4 times more Fat, 21.8 times more Saturated Fat, 8.5 times more Omega 3, 10.5 times more Omega 6, 8.4 times more Carbohydrate and 19.2 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 4.9 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein