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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.5% 1814kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	83% 46.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.2% 452mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	231% 3469mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.51% 18.8g	3700g per day for Men 19-50 years

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

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dried Sunflower Seed Kernels have similar amounts of vitamins per 14 oz

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 1.5 times more Calcium and 97.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Copper, 12.5 times more Magnesium, 3.3 times more Manganese, 3.7 times more Phosphorus, 3.2 times more Potassium and 3.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.2 times more Fat, 3.8 times more Sugars and 1.8 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.