Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Sage Valley, Gluten Free Vanilla Sandwich Cookies

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Energy	31.4% 911kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	36.7% 11.7g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6.02g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	110% 143g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	120% 87g	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	1.4% 1g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 85g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	5.22% 2g	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	Sage Valley, Gluten Free Vanilla Sandwich Cookies	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	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Calcium	20% 200mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	13.7% 0.12mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	17.8% 0.41mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	157% 2356mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Sage Valley, Gluten Free Vanilla Sandwich Cookies:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Sage Valley, Gluten Free Vanilla Sandwich Cookies have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Sage Valley, Gluten Free Vanilla Sandwich Cookies:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.9 times more Calcium, 2.2 times more Copper, 9.9 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 4.3 times more Phosphorus, 5.6 times more Sodium and 4.6 times more Zinc than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Sage Valley, Gluten Free Vanilla Sandwich Cookies have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.5 times more Fiber and 3.6 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• While Sage Valley, Gluten Free Vanilla Sandwich Cookies contain 1.3 times more Fat, 2.3 times more Saturated Fat, 2.1 times more Omega 3 and 52.9 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Sage Valley, Gluten Free Vanilla Sandwich Cookies have similar amounts of Energy, Omega 6 and Carbohydrate per 7 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Sage Valley, Gluten Free Vanilla Sandwich Cookies have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.