Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	32% 927kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	NA	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	40% 52g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	1.9% 1.37g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.75% 3.37mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	125% 1879mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	NA	11mg per day for Men 19-50 years
Water	0.19% 6.9g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Frozen Roasted Potatoes with Salt:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Frozen Roasted Potatoes with Salt:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 4.9 times more Calcium, 9.5 times more Iron and 3.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.7 times more Potassium and 19.6 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 3.7 times more Energy, 10.2 times more Fat, 8.6 times more Saturated Fat, 2.5 times more Carbohydrate, 1.5 times more Sugars and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Frozen Roasted Potatoes with Salt have similar amounts of Fiber per 7 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 7 oz.