Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 22g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan. It has very high energy density when compared to other foods. Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan having very high energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.78% 0.57g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	11% 14g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.25% 0.18g	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	NA	0% 0g	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	NA	% 0.052g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	2% 0.76g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	4.34% 2.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	7.76% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	1.34% 0.017mg	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	10% 40.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	3.36% 0.03mg	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	8.16% 0.65mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	1.24% 5.23mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	5.3% 0.12mg	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	28.4% 198mg	6.35% 44.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	1.08% 36.6mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.02% 0.73g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 100 calories of Roasted Sunflower Seeds have 9.6 times more Vitamin B5 and 7.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 100 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 10 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 100 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Vitamin B6

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 100 calories of Roasted Sunflower Seeds have 10.4 times more Copper, 4.2 times more Magnesium, 3 times more Manganese, 4.5 times more Phosphorus, 4 times more Potassium and 3.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 100 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.8 times more Calcium, 1.5 times more Iron and 501.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 2.3 times more Fat, 1.6 times more Saturated Fat, 8.5 times more Omega 6, 2.5 times more Fiber and 1.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 100 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 6.9 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3