Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Sunflower Seed Flour	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	112% 3260kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	291% 4.66g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	210% 35.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	501% 651g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	92% 35g	38g per day for Men 19-50 years
Protein	858% 481g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	424% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	NA	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	555% 2220μg	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	14.4% 13mg	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	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

	Sunflower Seed Flour	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	114% 1140mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	179% 1.6mg	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	828% 66.2mg	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	240% 5.5mg	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	984% 6890mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	543% 8150mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• 1 kilogram of Sunflower Seed Flour has 4.1 times more Vitamin B1 and 9.9 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contains 2.1 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza provide similar amounts of Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• 1 kilogram of Sunflower Seed Flour has 1.2 times more Calcium, 10.6 times more Copper, 1.4 times more Iron, 12.4 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus and 4.8 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contains 4.9 times more Potassium and 271.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.5 times more Fiber and 5 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contains 1.4 times more Energy, 11.8 times more Fat, 15.5 times more Saturated Fat, 233 times more Omega 3, 4.1 times more Omega 6 and 1.8 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3