Comparing Nutrients in 14 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	62.5% 1814kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	109% 142g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	NA	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	54.3% 20.6g	38g per day for Men 19-50 years
Protein	83% 46.5g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	230% 3mg	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	NA	220% 881μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	45.2% 452mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	755% 6.8mg	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	211% 17mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	341% 7.84mg	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	100% 703mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	55μg per day for Men 19-50 years
Sodium	231% 3469mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Sunflower Seed Flour:

• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Partially Defatted Sunflower Seed Flour have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Sunflower Seed Flour:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3 times more Potassium and 291.3 times more Sodium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 12.9 times more Copper, 1.6 times more Iron, 13.3 times more Magnesium, 3.3 times more Manganese, 3.9 times more Phosphorus and 3.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Sunflower Seed Flour contain similar levels of Calcium per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 1.4 times more Energy, 10 times more Fat and 1.8 times more Carbohydrate than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 4.1 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.