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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	28.5% 828kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	71.8% 93g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	2% 1.46g	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	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	6.54% 0.085mg	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	80.4% 322μg	54.2% 217μg	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	332% 50mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	11% 111mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	20% 0.18mg	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	93% 7.44mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	32.5% 0.75mg	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% 936mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.13% 4.9g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 22.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.6 times more Vitamin E than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 14.2 times more Copper, 14.1 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 3.8 times more Potassium, 13.3 times more Selenium and 5.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 105.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.8 times more Fat, 3.1 times more Saturated Fat, 5.9 times more Omega 6, 2.5 times more Sugars, 3.6 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 7.3 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Glucose and Sucrose in 5 oz.