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Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Popcorn, sugar syrup/caramel, fat-free
2%
3%
95%
1 kg ▼

Macro Nutrients

201%5820kcal
Energy
131%3810kcal
5820 kcalvs3810 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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513%498g
Fat
14.4%14g
498 gvs14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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163%52g
Saturated Fat
6.25%2g
52 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43%0.69g
Omega 3
28.8%0.46g
0.69 gvs0.46 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1928%328g
Omega 6
34.6%5.88g
328 gvs5.88 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
185%241g
Carbohydrate
693%901g
241 gvs901 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
37.7%27.3g
Sugars
892%647g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.3 gvs647 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
292%111g
Fiber
65.8%25g
111 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
345%193g
Protein
35.7%20g
193 gvs20 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
2.22%20μg
RAE, retinol activity equivalents
0 μgvs20 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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88.3%1.06mg
Vitamin B1
31.7%0.38mg
Thiamine
1.06 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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189%2.46mg
Vitamin B2
44.6%0.58mg
Riboflavin
2.46 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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440%70.4mg
Vitamin B3
21.4%3.42mg
Niacin, nicotinic acid, niacinamide
70.4 mgvs3.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1408%70.4mg
Vitamin B5
NA
Pantothenic acid
70.4 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
618%8.04mg
Vitamin B6
36%0.47mg
Pyridoxine
8.04 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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593%2370μg
Vitamin B9
10%40μg
Folates and Folic Acid
2370 μgvs40 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
15.6%14mg
Vitamin C
0%0mg
Ascorbic acid
14 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1740%261mg
Vitamin E
8.67%1.3mg
Tocopherols and Tocotrienols
261 mgvs1.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
7.5%9μg
Phytomenadione or phylloquinone
27 μgvs9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
18%180mg
700 mgvs180 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2033%18.3mg
Copper
156%1.4mg
18.3 mgvs1.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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475%38mg
Iron
100%8mg
38 mgvs8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
64.3%270mg
1290 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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917%21mg
Manganese
NA
21 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
1650%11550mg
Phosphorus
78.6%550mg
11550 mgvs550 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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250%8500mg
Potassium
32.4%1100mg
8500 mgvs1100 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1442%793μg
Selenium
65.5%36μg
793 μgvs36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
191%2860mg
30 mgvs2860 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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481%53mg
Zinc
56.4%6.2mg
53 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
1.62%60g
12 gvs60 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Popcorn, sugar syrup/caramel, fat-free:
Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Popcorn, sugar syrup/caramel, fat-free:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: