Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	32% 927kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	27% 35g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	12.5% 9.03g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55% 21g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	138% 1.65mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	18% 0.23mg	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	76% 304μg	13.4% 53.6μg	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	48.7% 7.3mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	211% 1.9mg	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	117% 9.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	212% 4.9mg	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	44.2% 310mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	125% 1879mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Oil Roasted Almonds:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 9.1 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Vitamin B2, 2 times more Vitamin B6 and 7.1 times more Vitamin E than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Oil Roasted Almonds:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.3 times more Iron and 947 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.9 times more Calcium, 7.5 times more Copper, 11.9 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 4.1 times more Potassium and 3.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Oil Roasted Almonds contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.3 times more Energy, 3 times more Fat, 2.9 times more Saturated Fat, 3.5 times more Omega 6, 4.4 times more Sugars, 4.4 times more Fiber and 2.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3