Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Original VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 927kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.84g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	45.3% 7.7g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	45% 17g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.4% 1mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	205% 2.67mg	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	76% 304μg	113% 450μg	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	3.1% 2.78mg	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	48.7% 7.3mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	397% 3.57mg	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	117% 9.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	168% 3.87mg	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	44.2% 310mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	125% 1879mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Original vs Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 105.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have 7.3 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Original as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.