Comparing Nutrients in 100 grams Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.8% 458kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	NA	22% 7.07g	32g per day for Men 19-50 years
Omega 3	NA	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.3% 3.1g	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	0.63% 0.46g	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	% 0.94g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.37g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	17% 9.56g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Oil 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	65% 0.78mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.7% 47mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	55.4% 4.43mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	90% 2.08mg	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	17% 118mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	58% 868mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.36% 0.81mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Oil Roasted Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.4 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.5 times more Vitamin B5 and 6.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.

Comparing minerals per 100 grams for Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza vs Oil Roasted Sunflower Seeds:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 289.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 16.6 times more Copper, 4.9 times more Magnesium, 3.3 times more Manganese, 9.7 times more Phosphorus, 1.6 times more Potassium and 6.4 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3 times more Fat, 1.3 times more Sugars and 2.1 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.