Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	201% 5820kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	290% 281g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	153% 49g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	456% 7.3g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	746% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	440% 572g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	263% 100g	38g per day for Men 19-50 years
Protein	345% 193g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	161% 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	42.5% 170μg	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	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	246% 2.2mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	382% 8.8mg	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	357% 2500mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	589% 8840mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 23.1 times more Vitamin B5, 3.8 times more Vitamin B6, 13.9 times more Vitamin B9 and 4.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Calcium, 8.3 times more Copper, 1.4 times more Iron, 2.4 times more Manganese, 4.6 times more Phosphorus, 3.8 times more Potassium, 10.9 times more Selenium and 2 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 294.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Fat, 2.6 times more Omega 6 and 2.1 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 10.6 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy, Saturated Fat and Fiber per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.