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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Toasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	21.3% 619kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	NA	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	51% 66.2g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	NA	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	59.5% 238μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	5.7% 57mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	14.8% 0.13mg	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	85% 6.8mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	26% 0.6mg	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	165% 1158mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	58.3% 874mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.086% 3.17g	3700g per day for Men 19-50 years

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

Both Toasted Sunflower Seed Kernels no Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 100 g

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

• Toasted Sunflower Seed Kernels no Salt have 13.8 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 2 times more Calcium and 291.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 3.5 times more Fat and 1.5 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have insufficient amounts of Glucose and Sucrose in 100 g.