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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	79.8% 2314kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	84.6% 27g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	522% 88.7g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	63% 81.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	NA	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	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	120% 45.6g	38g per day for Men 19-50 years
Protein	51.7% 29g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	241% 3608mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3, 30.7 times more Vitamin B5, 7.4 times more Vitamin B6 and 9.5 times more Vitamin B9 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 303 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 11.3 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 5.8 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 10.8 times more Omega 3 and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 1.7 times more Omega 6, 1.4 times more Fiber and 2.4 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 Toasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 14 ounces.