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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	79.8% 2314kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	84.6% 27g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	522% 88.7g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	% 9.92g	g per day for Men 19-50 years
Fiber	84.6% 32g	90% 34g	38g per day for Men 19-50 years
Protein	51.7% 29g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	98% 7.86mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	113% 790mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	241% 3608mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11 times more Vitamin B1, 6.2 times more Vitamin B2, 7 times more Vitamin B3, 4.9 times more Vitamin B5, 12.3 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C and 14.5 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 101 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 11.1 times more Copper, 2.7 times more Iron, 4.1 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 24.1 times more Selenium and 1.6 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.5 times more Saturated Fat, 14.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Sugars and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Fiber per 14 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.