Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	31.4% 911kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6.02g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	6.8% 4.94g	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	3.6% 2.6g	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	% 0.48g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	39.5% 22g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	157% 2356mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Cooked Ripe Red Tomatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 23.3 times more Vitamin B1, 21 times more Vitamin B2, 11.1 times more Vitamin B3 and 4.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Cooked Ripe Red Tomatoes:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 9.2 times more Calcium, 1.9 times more Copper, 6.5 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 7.3 times more Phosphorus, 107.9 times more Sodium and 9.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium and 28.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 25.5 times more Energy, 157.2 times more Fat, 174.3 times more Saturated Fat, 188 times more Omega 3, 72.2 times more Omega 6, 16.1 times more Carbohydrate, 5 times more Fiber and 11.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 7 oz.