Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

10%

34%

56%

Navel Oranges

91%

5 oz ▼

Macro Nutrients

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesanvs Navel Oranges

22.4%651kcal

Energy

2.4%69.5kcal

651 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25.3%24.5g

Fat

0.22%0.21g

24.5 gvs0.21 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11.6%3.7g

Saturated Fat

0.075%0.024g

3.7 gvs0.024 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.3%0.53g

Omega 3

0.8%0.013g

0.53 gvs0.013 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25.3%4.3g

Omega 6

0.19%0.033g

4.3 gvs0.033 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70.5%92g

Carbohydrate

13.7%17.8g

92 gvs17.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.62%1.18g

Sugars

16.6%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.18 gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

4.4%3.2g

≤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 gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g

Glucose

%2.8g

0.34 gvs2.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%6.07g

0 gvs6.07 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g

Fiber

8.2%3.1g

4.96 gvs3.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.2%16g

Protein

2.3%1.3g

16 gvs1.3 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 Navel Oranges

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

NA μgvs17 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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99%1.2mg

Vitamin B1

8.03%0.096mg

Thiamine

1.2 mgvs0.096 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50.5%0.66mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.66 mgvs0.072 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52%8.34mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

8.34 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.4%0.82mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.82 mgvs0.37 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.72%0.11mg

Vitamin B6

8.6%0.11mg

Pyridoxine

0.11 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

12%48μg

Folates and Folic Acid

NA μgvs48 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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Vitamin C

93%83.8mg

Ascorbic acid

NA mgvs83.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

NA mgvs0.21 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 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 Navel Oranges

14.3%143mg

Calcium

6.1%61mg

143 mgvs61 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

6.14%0.055mg

0.2 mgvs0.055 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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79%6.3mg

Iron

2.3%0.18mg

6.3 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.1%34mg

Magnesium

3.7%15.6mg

34 mgvs15.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34.5%0.79mg

Manganese

1.8%0.041mg

0.79 mgvs0.041 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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41.3%289mg

Phosphorus

4.66%32.6mg

289 mgvs32.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7%238mg

Potassium

6.92%235mg

238 mgvs235 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

0%0μg

NA μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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112%1683mg

Sodium

0.094%1.4mg

1683 mgvs1.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg

Zinc

1.03%0.11mg

1.87 mgvs0.11 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.72g

Water

3.3%122g

4.72 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Navel Oranges:

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 12.4 times more Vitamin B1, 9.1 times more Vitamin B2, 13.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Navel Oranges.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Navel Oranges have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Navel Oranges:

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.3 times more Calcium, 3.6 times more Copper, 34.2 times more Iron, 2.2 times more Magnesium, 19.3 times more Manganese, 8.9 times more Phosphorus, 1187 times more Sodium and 16.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 25.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Raw Navel Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 9.4 times more Energy, 115.3 times more Fat, 153.8 times more Saturated Fat, 41.8 times more Omega 3, 131.9 times more Omega 6, 5.2 times more Carbohydrate, 1.6 times more Fiber and 12.3 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 10.2 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 Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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