Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS 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	79.7% 2310kcal	63% 1822kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	70.7% 68.6g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	198% 257g	130g per day for Men 19-50 years
Sugars	15% 11g	4.54% 3.3g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	36.6% 14g	38g per day for Men 19-50 years
Protein	137% 76.7g	79% 44.3g	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	35% 0.42mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	24.4% 0.32mg	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	235% 941μg	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	6.17% 5.56mg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	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	27.8% 278mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	61.3% 0.55mg	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	189% 15mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	96% 2.2mg	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	655% 4584mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	314% 4711mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.36% 13.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 12.1 times more Vitamin B5 and 10.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 7.9 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Vitamin B3 per 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 13.2 times more Copper, 5.4 times more Magnesium, 3.8 times more Manganese, 5.7 times more Phosphorus, 5.1 times more Potassium and 4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.4 times more Calcium and 395.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.9 times more Fat, 2 times more Saturated Fat, 10.8 times more Omega 6, 3.3 times more Sugars, 3.2 times more Fiber and 1.7 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 5.4 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 14 oz.