Comparing Nutrients in 100 grams Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Broccoli	Recommended Dietary Allowance
Energy	16% 459kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	8.17% 2.6g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.24g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.08g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	20% 11g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	15.4% 0.2mg	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	27% 108μg	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	72% 65mg	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	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	55.6% 4.45mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	8.43% 0.19mg	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	29% 204mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	79% 1187mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.09% 3.33g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 13.3 times more Vitamin B1, 3.8 times more Vitamin B2 and 10.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Broccoli:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.5 times more Calcium, 2.3 times more Copper, 6.6 times more Iron, 2.9 times more Manganese, 3 times more Phosphorus, 29 times more Sodium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Potassium and 26.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Broccoli have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 13.1 times more Energy, 42.2 times more Fat, 33.1 times more Saturated Fat, 3.2 times more Omega 3, 59.5 times more Omega 6, 9 times more Carbohydrate and 4.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled and Drained Broccoli have similar amounts of Fiber per 100 g.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 100 g.