Comparing Nutrients in 5 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 665kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.7% 1.2g	5.34% 3.87g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	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	92% 1.1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.7% 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% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	288% 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	86.3% 6.9mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	35% 245mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	77% 1155mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.98g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 7.3 times more Vitamin B1 and 2.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.5 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 1.3 times more Calcium, 1.3 times more Iron and 271.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.4 times more Copper, 4.6 times more Magnesium, 3.8 times more Manganese, 6.7 times more Phosphorus, 2.6 times more Potassium and 5.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 5 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 6.8 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 2.4 times more Saturated Fat, 9.2 times more Omega 6, 3.2 times more Sugars, 3.2 times more Fiber and 2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.