Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 109g

Toasted Sunflower Seeds have 1.4 times more energy per 100g than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza. It has very high energy density when compared to other foods. Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza having very high energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Toasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	NA	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	56.4% 73.4g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	0.69% 0.5g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	NA	38g per day for Men 19-50 years
Protein	25% 14g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	11% 0.14mg	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	48% 192μg	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	1.26% 1.13mg	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

	Toasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.13% 51.3mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	13.2% 0.12mg	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	68.8% 5.5mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	29.7% 0.68mg	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	134% 935mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	63% 948mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.04% 0.88mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.1% 3.82g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• 500 calories of Toasted Sunflower Seeds have 7.2 times more Vitamin B5 and 4.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 500 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 3.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• 500 calories of Toasted Sunflower Seeds have 12.4 times more Copper, 3.7 times more Magnesium, 2.5 times more Manganese, 7.3 times more Phosphorus, 1.2 times more Potassium and 4.8 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 500 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 391 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain similar levels of Iron per 500 calories.
• 500 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 2.5 times more Fat and 1.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While 500 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 4.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza offer comparable quantities of Energy per 500 calories.