Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	201% 5840kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	585% 760g	130g per day for Men 19-50 years
Sugars	36% 26g	8.97% 6.5g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 6.5g	g per day for Men 19-50 years
Fiber	226% 86g	358% 136g	38g per day for Men 19-50 years
Protein	371% 208g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	162% 2.1mg	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	568% 2270μg	45% 180μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	78% 780mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	656% 52.5mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	472% 11mg	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	943% 6600mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	255% 28mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.14% 42.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, popcorn, microwave, 94% fat free:

• Dried Sunflower Seed Kernels have 21.1 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 6.4 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 85.8 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 4.3 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, popcorn, microwave, 94% fat free:

• Dried Sunflower Seed Kernels have 5.6 times more Calcium, 6.9 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 7.7 times more Selenium and 1.8 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 63.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 8.4 times more Fat, 3.8 times more Saturated Fat, 10.7 times more Omega 6, 4 times more Sugars and 1.9 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, popcorn, microwave, 94% fat free have similar amounts of Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.