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

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Sunflower Seeds	Recommended Dietary Allowance
Energy	63% 1822kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	70.7% 68.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	36.6% 14g	90% 34g	38g per day for Men 19-50 years
Protein	79% 44.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	278% 3.33mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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, Parmesan	Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 401mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	221% 17.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	116% 810mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	314% 4711mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.2g	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, Parmesan vs Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 16.8 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 1.3 times more Calcium and 131.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Copper, 13.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium and 3.8 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan 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, Parmesan have 6.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3 times more Fat, 1.7 times more Saturated Fat, 7.6 times more Omega 6, 3.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.