Comparing Nutrients in 100 grams 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	16% 459kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	8.17% 2.6g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	9.55% 1.62g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	40.6% 53g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	11.5% 8.36g	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	6.76% 4.9g	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	% 3.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	20% 11g	5.6% 3.13g	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	70% 0.84mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	10% 101mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	4.33% 0.039mg	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	55.6% 4.45mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	7.57% 0.17mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	79% 1187mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.09% 3.33g	0.86% 31.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• 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 100 g.