Comparing Nutrients in 14 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Energy	73.2% 2123kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	61% 79.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	14.3% 10.4g	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	% 9.92g	g per day for Men 19-50 years
Fiber	104% 39.7g	90% 34g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	411% 5.34mg	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	15% 59.5μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	77% 11.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	102% 8.18mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	336% 7.74mg	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	156% 1091mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31.5 times more Vitamin B1, 5.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.6 times more Vitamin B5, 4.3 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 84.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 8.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium and 2.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 14 ounces:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.3 times more Saturated Fat and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 5 times more Omega 3, 5.6 times more Omega 6, 8.7 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 14 oz.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.