Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Blanched Almonds	Recommended Dietary Allowance
Energy	31.4% 911kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6.02g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	12.7% 9.2g	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	% 0.48g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	39.5% 22g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.6% 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	NA	24.3% 97μg	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	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Blanched Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	226% 2.04mg	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	110% 8.83mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	158% 3.64mg	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	58% 405mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	157% 2356mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Blanched Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Blanched Almonds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.4 times more Iron and 62.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 7.4 times more Copper, 11.2 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 3.9 times more Potassium and 2.3 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 94 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 5.6 times more Sugars, 2.8 times more Fiber and 1.9 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.