Comparing Nutrients in 500 calories Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Roasted Sunflower Seeds

Weight per 500 calories

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 109g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar, which is very high in comparison to other foods. Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar having very high energy density.

Which food has more nutrients per 500 calories - Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	16% 20.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.23% 2.35g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.54g	38g per day for Men 19-50 years
Protein	23% 13g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	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	NA	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	175% 1.57mg	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	58.3% 4.66mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	6.77% 28.4mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	79% 1.8mg	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	27.7% 194mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	63.7% 956mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.094% 3.47g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Roasted Sunflower Seeds:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Roasted Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 2.1 times more Calcium, 1.4 times more Iron and 371 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.8 times more Copper, 3.9 times more Magnesium, 2.8 times more Manganese, 5.1 times more Phosphorus, 3.4 times more Potassium and 2.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 500 calories:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat and 1.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.