Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Dried Beechnuts	Recommended Dietary Allowance
Energy	32% 931kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	38.7% 37.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.24g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	57.8% 0.92g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	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	% 0.6g	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	NA	38g per day for Men 19-50 years
Protein	34.3% 19g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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, Pizza	Dried Beechnuts	Recommended Dietary Allowance
Calcium	18.5% 185mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	148% 1.33mg	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	121% 9.66mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	116% 2.66mg	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	49% 343mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	108% 1617mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.19% 6.97g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Dried Beechnuts:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 7.7 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza vs Dried Beechnuts:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 93 times more Calcium, 2 times more Iron, more Magnesium, more Phosphorus, 21.4 times more Sodium and 2.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.2 times more Copper, 2.4 times more Manganese and 3.1 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 1.9 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Fat, 2.7 times more Saturated Fat, 3.6 times more Omega 3 and 5.2 times more Omega 6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Dried Beechnuts offer comparable quantities of Energy per seven ounces.