Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Tomato Paste	Recommended Dietary Allowance
Energy	32% 927kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	29% 37.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	23.4% 0.3mg	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	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Tomato Paste	Recommended Dietary Allowance
Calcium	14.7% 147mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	125% 1879mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Tomato Paste per 7 oz

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 13.9 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B5, 12.8 times more Vitamin B9 and 2.4 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Tomato Paste provide similar amounts of Vitamin E per seven ounces.

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

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 2.1 times more Calcium, 1.6 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 16.1 times more Sodium and 1.5 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.9 times more Copper, 1.8 times more Magnesium, 6 times more Potassium and 1.3 times more Selenium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 5.7 times more Energy, 39.2 times more Fat, 14.3 times more Saturated Fat, 62.7 times more Omega 3, 25.5 times more Omega 6, 3.5 times more Carbohydrate and 2.2 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 11.8 times more Sugars, more Fructose and 1.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6