Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.3% 648kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	NA	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.8% 1.14mg	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	NA	84.3% 337μg	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	2.2% 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	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

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 162mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	289% 2.6mg	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	75.5% 6.04mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	130% 3mg	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	36% 251mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	82.6% 1239mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Toasted Sunflower Seeds:

• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Toasted Sunflower Seeds:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 2 times more Calcium and 291.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 13.8 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.5 times more Fat and 1.5 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.