Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Broccoli	Recommended Dietary Allowance
Energy	31.3% 907kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	10% 13g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	4.65% 3.37g	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	1.86% 1.35g	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	% 0g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	41.5% 23.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	11% 0.097mg	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	106% 8.45mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	18% 0.42mg	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	50% 351mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	116% 1734mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Broccoli:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Raw Broccoli have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 2.4 times more Calcium, 2.7 times more Copper, 5.8 times more Iron, 1.2 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 26.5 times more Sodium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Potassium and 28.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 13.4 times more Energy, 43.5 times more Fat, 10 times more Carbohydrate and 4.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.