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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Almonds	Recommended Dietary Allowance
Energy	22.4% 651kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	28.2% 16g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.2 times more Vitamin B5 than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 and 1.7 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 Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1187 times more Sodium than Almonds.
• While Almonds contain 2.7 times more Calcium, 7.4 times more Copper, 11.3 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Potassium and 2.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 125.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.9 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 5.2 times more Sugars, 3.6 times more Fiber and 1.9 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.