Comparing Nutrients in 1 kilogram 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	184% 5350kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	312% 302g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	456% 146g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	440% 573g	154% 200g	130g per day for Men 19-50 years
Sugars	4.14% 3g	36% 26g	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	% 3g	% 25g	g per day for Men 19-50 years
Fiber	263% 100g	226% 86g	38g per day for Men 19-50 years
Protein	150% 83.8g	371% 208g	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	10% 90μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	1035% 13.5mg	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	37.5% 150μg	568% 2270μg	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	15.6% 14mg	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	194% 29mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	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	23% 230mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	2000% 18mg	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	258% 20.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	336% 7.7mg	848% 19.5mg	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	393% 2750mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	116% 3930mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	509% 7630mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.24% 9g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• 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 1 kg.