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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	20% 584kcal	16% 459kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	8.17% 2.6g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.14% 0.83g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	37% 20.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	6.15% 0.08mg	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	56.8% 227μg	NA	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	1.56% 1.4mg	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	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	7.8% 78mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	15.4% 0.14mg	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	65.6% 5.25mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	24.3% 0.56mg	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	94% 660mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.09% 3.33g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 16.8 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 12.9 times more Copper, 13.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium and 3.8 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.3 times more Calcium and 131.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3 times more Fat, 1.7 times more Saturated Fat, 7.6 times more Omega 6, 3.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 6.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 100 g.