Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	81% 2350kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	522% 88.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	138% 179g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.5% 1.83g	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	0% 0g	0.38% 0.28g	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	% 2.94g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 1.23g	g per day for Men 19-50 years
Fiber	111% 42g	84.6% 32g	38g per day for Men 19-50 years
Protein	142% 79.6g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	33.3% 0.43mg	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	232% 929μg	25% 99μg	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	4.85% 4.37mg	1.32% 1.2mg	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	961% 144mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	34.5% 345mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	212% 17mg	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	109% 2.5mg	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	646% 4521mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 3.5 times more Vitamin B3, 30.2 times more Vitamin B5, 7.3 times more Vitamin B6, 9.4 times more Vitamin B9, 3.7 times more Vitamin C and 15 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Oil Roasted Sunflower Seed Kernels have 21.8 times more Calcium, 11.1 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 5.7 times more Phosphorus, 2.7 times more Potassium, 35.5 times more Selenium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 303 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Omega 6, 6.8 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 10.5 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy, Fat and Saturated Fat per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.