Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Potato Skin	Recommended Dietary Allowance
Energy	32% 927kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Potato Skin	Recommended Dietary Allowance
Calcium	14.7% 147mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	33.4% 1137mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Baked Potato Skin per 7 oz

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B9, 92 times more Vitamin E and 16.3 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 10.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Baked Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Baked Potato Skin:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 2.2 times more Calcium, 1.5 times more Phosphorus, 5.7 times more Selenium, 45.1 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 6.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 3.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Baked Potato Skin contain similar levels of Manganese per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 2.4 times more Energy, 184.2 times more Fat, 55.1 times more Saturated Fat, 43.9 times more Omega 3, 121.3 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6