Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	22.4% 651kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	57.6% 75g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	16.3% 12g	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	9.6% 6.95g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	28.2% 16g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	6.14% 0.055mg	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	13.5% 1.08mg	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	10.7% 0.25mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	112% 1683mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.2 times more Calcium, 3.6 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Sodium and 5.1 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.4 times more Energy, 1.6 times more Fat, 7.7 times more Saturated Fat, 1.9 times more Omega 6, 1.2 times more Carbohydrate and 3.6 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 1.6 times more Omega 3, 10.1 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Fiber per 5 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 5 oz.