Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

36%

56%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizzavs Oil Roasted Sunflower Seeds

32%931kcal

Energy

40.5%1175kcal

931 kcalvs1175 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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38.7%37.6g

Fat

105%102g

37.6 gvs102 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13.3%4.24g

Saturated Fat

44%14g

4.24 gvs14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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57.8%0.92g

Omega 3

10%0.16g

0.92 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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41.6%7.07g

Omega 6

399%68g

7.07 gvs68 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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99%129g

Carbohydrate

35%45.4g

129 gvs45.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.35%1.7g

Sugars

8.5%6.17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.7 gvs6.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.6g

Glucose

%1.47g

0.6 gvs1.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%4.7g

0 gvs4.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.95g

Fiber

55.4%21g

6.95 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34.3%19g

Protein

71%40g

19 gvs40 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizzavs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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128%1.54mg

Vitamin B1

53%0.64mg

Thiamine

1.54 mgvs0.64 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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86.2%1.12mg

Vitamin B2

42.7%0.56mg

Riboflavin

1.12 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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84%13.5mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

13.5 mgvs8.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26.6%1.33mg

Vitamin B5

275%13.8mg

Pantothenic acid

1.33 mgvs13.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

121%1.57mg

Pyridoxine

NA mgvs1.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

116%464μg

Folates and Folic Acid

NA μgvs464 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

2.43%2.2mg

Ascorbic acid

NA mgvs2.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizzavs Oil Roasted Sunflower Seeds

18.5%185mg

Calcium

17.3%173mg

185 mgvs173 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.5%0.32mg

Copper

398%3.58mg

0.32 mgvs3.58 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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121%9.66mg

Iron

106%8.5mg

9.66 mgvs8.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg

Magnesium

60%252mg

55.6 mgvs252 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.6%1.1mg

Manganese

179%4.13mg

1.1 mgvs4.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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49%343mg

Phosphorus

323%2260mg

343 mgvs2260 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%647mg

Potassium

28%958mg

647 mgvs958 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

282%155μg

NA μgvs155 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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108%1617mg

Sodium

0.4%5.95mg

1617 mgvs5.95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.8%2.06mg

Zinc

94%10.3mg

2.06 mgvs10.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%6.97g

Water

0.083%3.06g

6.97 gvs3.06 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Pepperidge Farm, Goldfish, Baked Snack Crackers, 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 10.4 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

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

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 271.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 11.2 times more Copper, 4.5 times more Magnesium, 3.8 times more Manganese, 6.6 times more Phosphorus, 1.5 times more Potassium and 5 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza and Oil Roasted 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, Pizza have 5.8 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.7 times more Fat, 3.3 times more Saturated Fat, 9.6 times more Omega 6, 3.6 times more Sugars, 3 times more Fiber and 2.1 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaVS Rudi's, Gluten-Free Bakery, Original Sandwich BreadOil Roasted Sunflower SeedsVS Rudi's, Gluten-Free Bakery, Original Sandwich BreadPepperidge Farm, Goldfish, Baked Snack Crackers, PizzaVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: