Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oranges with Peel	Recommended Dietary Allowance
Energy	32% 927kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Oranges with Peel	Recommended Dietary Allowance
Calcium	14.7% 147mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	125% 1879mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original versus 7 oz of Oranges with Peel 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 Oranges with Peel :

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 8.3 times more Vitamin B1, 10.1 times more Vitamin B2, 13.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.1 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Oranges with Peel :

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 2.2 times more Copper, 5.9 times more Iron, 1.6 times more Magnesium, 7.1 times more Phosphorus, 5.7 times more Selenium, 473.5 times more Sodium and 8.8 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 23.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Oranges with Peel contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 7.4 times more Energy, 61.4 times more Fat, 40.9 times more Saturated Fat, 27.4 times more Omega 3, 88.3 times more Omega 6, 4.2 times more Carbohydrate and 7.2 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.9 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6