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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Tomatoes	Recommended Dietary Allowance
Energy	22.4% 651kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.12% 0.04g	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	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	1.62% 1.18g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	28.2% 16g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Tomatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	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	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	3.62% 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:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 22.7 times more Vitamin B1, 24.4 times more Vitamin B2, 9.9 times more Vitamin B3 and 6.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 5 oz.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 10.1 times more Calcium, 2.4 times more Copper, 16.5 times more Iron, 2.2 times more Magnesium, 4.9 times more Manganese, 8.5 times more Phosphorus, 237.4 times more Sodium and 7.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 28.4 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 25.5 times more Energy, 86.5 times more Fat, 93.4 times more Saturated Fat, 125.3 times more Omega 3, 37.9 times more Omega 6, 16.6 times more Carbohydrate, 2.9 times more Fiber and 12.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 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 Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 5 oz.