Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

31.4%911kcal

Energy

3.35%97kcal

911 kcalvs97 kcal

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

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35.4%34.3g

Fat

0.31%0.3g

34.3 gvs0.3 g

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

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16.2%5.2g

Saturated Fat

0.11%0.034g

5.2 gvs0.034 g

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

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46.6%0.75g

Omega 3

1.1%0.018g

0.75 gvs0.018 g

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

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35.4%6.02g

Omega 6

0.27%0.046g

6.02 gvs0.046 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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99%128g

Carbohydrate

19%25g

128 gvs25 g

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

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2.27%1.65g

Sugars

23.3%17g

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

1.65 gvs17 g

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

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0%0g

Fructose

6.16%4.47g

≤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 gvs4.47 g

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

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%0.48g

Glucose

%3.9g

0.48 gvs3.9 g

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

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%0g

Sucrose

%8.5g

0 gvs8.5 g

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

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18.3%6.95g

Fiber

11.5%4.37g

6.95 gvs4.37 g

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

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39.5%22g

Protein

3.22%1.8g

22 gvs1.8 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

2.65%24μg

RAE, retinol activity equivalents

NA μgvs24 μg

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

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139%1.67mg

Vitamin B1

11.2%0.13mg

Thiamine

1.67 mgvs0.13 mg

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

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70.7%0.92mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.92 mgvs0.1 mg

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

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73%11.7mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

11.7 mgvs0.84 mg

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

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23%1.15mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.15 mgvs0.52 mg

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

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12.2%0.16mg

Vitamin B6

12%0.16mg

Pyridoxine

0.16 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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Vitamin B9

17%67.5μg

Folates and Folic Acid

NA μgvs67.5 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

130%117mg

Ascorbic acid

NA mgvs117 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

2%0.3mg

Tocopherols and Tocotrienols

NA mgvs0.3 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

20%200mg

Calcium

8.53%85.3mg

200 mgvs85.3 mg

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

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30.6%0.28mg

Copper

8.6%0.077mg

0.28 mgvs0.077 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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110%8.83mg

Iron

3.22%0.26mg

8.83 mgvs0.26 mg

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

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11.3%47.6mg

Magnesium

5.2%22mg

47.6 mgvs22 mg

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

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48.2%1.1mg

Manganese

2.5%0.058mg

1.1 mgvs0.058 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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58%405mg

Phosphorus

6.52%45.6mg

405 mgvs45.6 mg

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

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9.8%333mg

Potassium

9.7%329mg

333 mgvs329 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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157%2356mg

Sodium

0.13%2mg

2356 mgvs2 mg

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

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24%2.6mg

Zinc

1.44%0.16mg

2.6 mgvs0.16 mg

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

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0.18%6.6g

Water

4.6%171g

6.6 gvs171 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 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

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Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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