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Comparing Nutrients in 300 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanVS Baked White Potatoes

Weight per 300 calories

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan
65.4g
Baked White Potatoes
326g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan
10%
34%
56%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesanvs Baked White Potatoes
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.7%11.3g
Fat
0.5%0.49g
11.3 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.34%1.7g
Saturated Fat
0.41%0.13g
1.7 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.4%0.25g
Omega 3
3.06%0.049g
0.25 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.7%2g
Omega 6
0.94%0.16g
2 gvs0.16 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.5%42.3g
Carbohydrate
53%68.7g
42.3 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.75%0.54g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.54 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
1.6%1.17g
≤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]
0 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
%2.05g
0.16 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%1.3g
0 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6%2.3g
Fiber
18%6.85g
2.3 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.3g
Protein
12.2%6.85g
7.3 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesanvs Baked White Potatoes
NA
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
NA μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45.8%0.55mg
Vitamin B1
13%0.16mg
Thiamine
0.55 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.3%0.3mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.3 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.85mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
3.85 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.6%0.38mg
Vitamin B5
25%1.25mg
Pantothenic acid
0.38 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.02%0.052mg
Vitamin B6
53%0.69mg
Pyridoxine
0.052 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
31%124μg
Folates and Folic Acid
NA μgvs124 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
45.7%41mg
Ascorbic acid
NA mgvs41 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
NA mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
NA μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesanvs Baked White Potatoes
6.6%66mg
Calcium
3.26%32.6mg
66 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.091mg
Copper
46%0.41mg
0.091 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.4%2.9mg
Iron
26%2.1mg
2.9 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.73%15.7mg
Magnesium
21%88mg
15.7 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.37mg
Manganese
26.8%0.62mg
0.37 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%133mg
Phosphorus
35%245mg
133 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.23%110mg
Potassium
52%1774mg
110 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.96%1.63μg
NA μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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51.7%776mg
Sodium
1.52%23mg
776 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.84%0.86mg
Zinc
10.4%1.14mg
0.86 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.059%2.18g
Water
6.65%246g
2.18 gvs246 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Baked White Potatoes:
Comparing minerals per 300 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



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Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanVS Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaBaked White PotatoesVS Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaPepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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