Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	71.8% 2082kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	100% 32g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	80% 104g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	19.5% 14g	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	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	% 1.1g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	41.8% 16g	127% 48g	38g per day for Men 19-50 years
Protein	90% 50.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 458mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	909% 8.2mg	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	252% 20mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	410% 9.43mg	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	132% 925mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	359% 5384mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Oil Roasted Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12 times more Vitamin B5 and 9.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparing minerals per 1 pound for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Oil Roasted Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 395.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13 times more Copper, 5.3 times more Magnesium, 3.7 times more Manganese, 5.6 times more Phosphorus, 2.9 times more Potassium and 3.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 4.6 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3 times more Fat, 2.7 times more Saturated Fat, 11.3 times more Omega 6, 3.7 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.