Comparing Nutrients in 500 calories Sunflower Seed Flour VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 109g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 1.4 times more energy per unit of mass than Partially Defatted Sunflower Seed Flour, which is very high in comparison to other foods. Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Sunflower Seed Flour	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.98g	NA	38g per day for Men 19-50 years
Protein	132% 73.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	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	85% 340μg	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	2.2% 2mg	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, Cheddar	Recommended Dietary Allowance
Calcium	17.5% 175mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	16% 0.15mg	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	127% 10mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	6.77% 28.4mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	28.4% 0.65mg	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	151% 1057mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	63.7% 956mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.094% 3.47g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar?

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

• Both Partially Defatted Sunflower Seed Flour and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 500 kcal

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

• 500 calories of Sunflower Seed Flour have 1.4 times more Calcium, 18.1 times more Copper, 2.2 times more Iron, 18.7 times more Magnesium, 4.6 times more Manganese, 5.5 times more Phosphorus and 4.8 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 500 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 207.8 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar lack sufficient amounts of Magnesium
• Both Partially Defatted Sunflower Seed Flour as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 5.8 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 500 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 7.1 times more Fat and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar offer comparable quantities of Energy per 500 calories.