Comparing Nutrients in 100 grams Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.8% 457kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.46g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	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	% 2.5g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.4% 114mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	200% 1.8mg	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	53.3% 4.26mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	84.8% 1.95mg	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	25.3% 177mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	58.3% 874mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.086% 3.17g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Sunflower Seeds:

Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dried Sunflower Seed Kernels have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar vs Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 1.5 times more Calcium and 97.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Copper, 12.5 times more Magnesium, 3.3 times more Manganese, 3.7 times more Phosphorus, 3.2 times more Potassium and 3.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.2 times more Fat, 3.8 times more Sugars and 1.8 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.