Comparing Nutrients in 7 ounces BroccoliVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

10%

34%

56%

7 oz ▼

Macro Nutrients

Broccolivs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

2.33%67.5kcal

Energy

31.4%911kcal

67.5 kcalvs911 kcal

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

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0.76%0.73g

Fat

35.4%34.3g

0.73 gvs34.3 g

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

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0.71%0.23g

Saturated Fat

16.2%5.2g

0.23 gvs5.2 g

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

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7.8%0.13g

Omega 3

46.6%0.75g

0.13 gvs0.75 g

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

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0.57%0.097g

Omega 6

35.4%6.02g

0.097 gvs6.02 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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10%13g

Carbohydrate

99%128g

13 gvs128 g

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

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4.65%3.37g

Sugars

2.27%1.65g

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

3.37 gvs1.65 g

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

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1.86%1.35g

Fructose

0%0g

≤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]

1.35 gvs0 g

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

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%0.97g

Glucose

%0.48g

0.97 gvs0.48 g

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

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%0.2g

Sucrose

%0g

0.2 gvs0 g

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

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13.6%5.16g

Fiber

18.3%6.95g

5.16 gvs6.95 g

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

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10%5.6g

Protein

39.5%22g

5.6 gvs22 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

6.84%61.5μg

Vitamin A

RAE, retinol activity equivalents

61.5 μgvsNA μg

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

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11.7%0.14mg

Vitamin B1

139%1.67mg

Thiamine

0.14 mgvs1.67 mg

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

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18%0.23mg

Vitamin B2

70.7%0.92mg

Riboflavin

0.23 mgvs0.92 mg

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

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7.93%1.27mg

Vitamin B3

73%11.7mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs11.7 mg

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

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22.7%1.14mg

Vitamin B5

23%1.15mg

Pantothenic acid

1.14 mgvs1.15 mg

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

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26.7%0.35mg

Vitamin B6

12.2%0.16mg

Pyridoxine

0.35 mgvs0.16 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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31.3%125μg

Vitamin B9

Folates and Folic Acid

125 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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197%177mg

Vitamin C

Ascorbic acid

177 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.3%1.55mg

Vitamin E

Tocopherols and Tocotrienols

1.55 mgvsNA mg

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

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168%202μg

Vitamin K

Phytomenadione or phylloquinone

202 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

9.33%93mg

Calcium

20%200mg

93 mgvs200 mg

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

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11%0.097mg

Copper

30.6%0.28mg

0.097 mgvs0.28 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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18%1.45mg

Iron

110%8.83mg

1.45 mgvs8.83 mg

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

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9.92%41.7mg

Magnesium

11.3%47.6mg

41.7 mgvs47.6 mg

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

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18%0.42mg

Manganese

48.2%1.1mg

0.42 mgvs1.1 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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18.7%131mg

Phosphorus

58%405mg

131 mgvs405 mg

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

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18.4%627mg

Potassium

9.8%333mg

627 mgvs333 mg

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

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9.02%4.96μg

Selenium

4.96 μgvsNA μg

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

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4.37%65.5mg

Sodium

157%2356mg

65.5 mgvs2356 mg

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

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7.4%0.81mg

Zinc

24%2.6mg

0.81 mgvs2.6 mg

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

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4.8%177g

Water

0.18%6.6g

177 gvs6.6 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

Raw Broccoli has 2.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 11.8 times more Vitamin B1, 4 times more Vitamin B2 and 9.2 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

Raw Broccoli has 1.9 times more Potassium and 26.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.1 times more Calcium, 2.8 times more Copper, 6.1 times more Iron, 2.7 times more Manganese, 3.1 times more Phosphorus, 36 times more Sodium and 3.2 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 13.5 times more Energy, 46.7 times more Fat, 22.9 times more Saturated Fat, 6 times more Omega 3, 61.9 times more Omega 6, 9.7 times more Carbohydrate, 1.3 times more Fiber and 4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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