Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Valencia Oranges	Recommended Dietary Allowance
Energy	31.4% 911kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6.02g	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	99% 128g	18% 23.6g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	39.5% 22g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Valencia Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	157% 2356mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	4.63% 171g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 9.7 times more Vitamin B1, 11.6 times more Vitamin B2, 21.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.5 times more Calcium, 3.8 times more Copper, 49.4 times more Iron, 2.4 times more Magnesium, 24.3 times more Manganese, 12 times more Phosphorus, more Sodium and 22 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 25.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Valencia Oranges have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 9.4 times more Energy, 57.6 times more Fat, 74.7 times more Saturated Fat, 23.5 times more Omega 3, 69 times more Omega 6, 5.4 times more Carbohydrate, 1.4 times more Fiber and 10.7 times more Protein than Raw Valencia Oranges.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.