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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	201% 5820kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	37% 12g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	585% 760g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 6.5g	g per day for Men 19-50 years
Fiber	292% 111g	358% 136g	38g per day for Men 19-50 years
Protein	345% 193g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	70% 700mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.14% 42.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin C, 63.7 times more Vitamin E and 2.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Calcium, 7 times more Copper, 1.3 times more Iron, 1.9 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium, 11.5 times more Selenium and 1.9 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 190.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, microwave, 94% fat free have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 8.2 times more Fat, 4.4 times more Saturated Fat, 1.3 times more Omega 3, 15.2 times more Omega 6, 4.2 times more Sugars and 1.8 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, microwave, 94% fat free have similar amounts of Fiber per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.