Comparing Nutrients in 1 pound Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Sunflower Seeds	Recommended Dietary Allowance
Energy	73.4% 2127kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	69.8% 91g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	16.4% 12g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	41.8% 16g	103% 39g	38g per day for Men 19-50 years
Protein	78.3% 44g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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, Pizza	Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 422mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	907% 8.16mg	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	276% 22mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	385% 8.85mg	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	112% 785mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	246% 3697mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 1.6 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1 and 1.7 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 90.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.2 times more Copper, 11.6 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Dried 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, Pizza have 7.8 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Fat, 2.1 times more Saturated Fat, 6.5 times more Omega 6, 3 times more Sugars, 2.5 times more Fiber and 2.1 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.