Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

36%

56%

7 oz ▼

Macro Nutrients

Roasted Sunflower Seedsvs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

40%1155kcal

Energy

32%927kcal

1155 kcalvs927 kcal

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

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102%99g

Fat

37.7%36.6g

99 gvs36.6 g

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

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32.4%10.4g

Saturated Fat

8.9%2.84g

10.4 gvs2.84 g

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

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8.56%0.14g

Omega 3

54.4%0.87g

0.14 gvs0.87 g

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

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383%65g

Omega 6

45.3%7.7g

65 gvs7.7 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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36.7%47.8g

Carbohydrate

100%131g

47.8 gvs131 g

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

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7.47%5.4g

Sugars

2.8%2.04g

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

5.4 gvs2.04 g

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

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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]

NA gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0g

NA gvs0 g

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

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58%22g

Fiber

12.5%4.76g

22 gvs4.76 g

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

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68.5%38.4g

Protein

33.4%18.7g

38.4 gvs18.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

17.5%0.21mg

Vitamin B1

138%1.65mg

Thiamine

0.21 mgvs1.65 mg

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

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37.6%0.49mg

Vitamin B2

77.4%1mg

Riboflavin

0.49 mgvs1 mg

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

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87.3%14mg

Vitamin B3

82.4%13mg

Niacin, nicotinic acid, niacinamide

14 mgvs13 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

279%14mg

Vitamin B5

27.6%1.38mg

Pantothenic acid

14 mgvs1.38 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

123%1.6mg

Vitamin B6

9.16%0.12mg

Pyridoxine

1.6 mgvs0.12 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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118%470μg

Vitamin B9

76%304μg

Folates and Folic Acid

470 μgvs304 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

3.1%2.78mg

Vitamin C

Ascorbic acid

2.78 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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345%51.8mg

Vitamin E

48.7%7.3mg

Tocopherols and Tocotrienols

51.8 mgvs7.3 mg

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

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4.47%5.36μg

Vitamin K

46%55μg

Phytomenadione or phylloquinone

5.36 μgvs55 μg

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

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Minerals

Roasted Sunflower Seedsvs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

14%139mg

Calcium

14.7%147mg

139 mgvs147 mg

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

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404%3.63mg

Copper

28%0.25mg

3.63 mgvs0.25 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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94%7.54mg

Iron

117%9.4mg

7.54 mgvs9.4 mg

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

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61%256mg

Magnesium

11%45.6mg

256 mgvs45.6 mg

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

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182%4.2mg

Manganese

45.5%1.05mg

4.2 mgvs1.05 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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327%2292mg

Phosphorus

44.2%310mg

2292 mgvs310 mg

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

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49.6%1687mg

Potassium

9.86%335mg

1687 mgvs335 mg

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

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286%157μg

Selenium

14.4%7.94μg

157 μgvs7.94 μg

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

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0.4%5.95mg

Sodium

125%1879mg

5.95 mgvs1879 mg

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

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95%10.5mg

Zinc

17.5%1.92mg

10.5 mgvs1.92 mg

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

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0.064%2.4g

Water

0.19%6.9g

2.4 gvs6.9 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 Roasted Sunflower Seeds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

Dry Roasted Sunflower Seed Kernels no Salt have 10.1 times more Vitamin B5, 13.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.1 times more Vitamin E than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 7.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 10.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Vitamin B3 per 7 oz.

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

Dry Roasted Sunflower Seed Kernels no Salt have 14.4 times more Copper, 5.6 times more Magnesium, 4 times more Manganese, 7.4 times more Phosphorus, 5 times more Potassium, 19.8 times more Selenium and 5.5 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 315.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.7 times more Fat, 3.6 times more Saturated Fat, 8.4 times more Omega 6, 2.7 times more Sugars, 4.6 times more Fiber and 2.1 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 6.4 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Compare Foods

Comparing Nutrients in 7 ounces Roasted Sunflower SeedsVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: