Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	31.4% 911kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	72.3% 1.16g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6.02g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	80.6% 105g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	23% 16.6g	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	13.4% 9.72g	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	% 6.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	39.5% 22g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	NA	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	NA	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	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	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	20% 200mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	8.6% 0.077mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	15% 0.35mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	157% 2356mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.2 times more Calcium, 3.6 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Sodium and 5.1 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.4 times more Energy, 1.6 times more Fat, 7.7 times more Saturated Fat, 1.9 times more Omega 6, 1.2 times more Carbohydrate and 3.6 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 1.6 times more Omega 3, 10.1 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Fiber per 7 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 7 oz.