Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23% 665kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	113% 19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.7% 1.2g	8.9% 6.45g	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% 0g	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	% 0.43g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	39% 15g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	9.57% 38.3μg	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	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	245% 37mg	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, Pizza	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	150% 1.35mg	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	86.3% 6.9mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	152% 3.5mg	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	35% 245mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	77% 1155mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.98g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza versus 5 oz of Oil Roasted Almonds 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, Pizza vs Oil Roasted Almonds:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 8.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.9 times more Vitamin B5 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Oil Roasted Almonds:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 1.3 times more Iron and 815 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.1 times more Calcium, 5.9 times more Copper, 9.8 times more Magnesium, 4.5 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium and 3 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.9 times more Fat, 2 times more Saturated Fat, 3.8 times more Omega 6, 5.3 times more Sugars, 3 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3