Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	22.4% 651kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	28.2% 16g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	10% 0.81mg	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	4.2% 0.096mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	7.96% 271mg	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	11% 163mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Tomatoes in Juice with Salt:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.5 times more Vitamin B1, 8.4 times more Vitamin B2, 8.3 times more Vitamin B3 and 5 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 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 Tomatoes in Juice with Salt:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.1 times more Calcium, 2.7 times more Copper, 7.8 times more Iron, 2.4 times more Magnesium, 8.2 times more Manganese, 12 times more Phosphorus, 10.3 times more Sodium and 11 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 28.7 times more Energy, 69.2 times more Fat, 76.9 times more Saturated Fat, 94 times more Omega 3, 31.3 times more Omega 6, 18.6 times more Carbohydrate, 1.8 times more Fiber and 14.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.1 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 5 oz.