Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	204% 5920kcal	184% 5350kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	312% 302g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	456% 146g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	440% 573g	130g per day for Men 19-50 years
Sugars	43% 31g	4.14% 3g	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	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 3g	g per day for Men 19-50 years
Fiber	279% 106g	263% 100g	38g per day for Men 19-50 years
Protein	358% 201g	150% 83.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	238% 3.1mg	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	585% 2340μg	37.5% 150μg	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	12.2% 11mg	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	2422% 363mg	194% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	87% 870mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	535% 42.8mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	336% 7.7mg	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	1627% 11390mg	393% 2750mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	509% 7630mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Oil Roasted Sunflower Seeds has 6.8 times more Vitamin B1, 4.7 times more Vitamin B2, 2.6 times more Vitamin B3, 34.5 times more Vitamin B5, 2.6 times more Vitamin B6, 15.6 times more Vitamin B9 and 12.5 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.8 times more Calcium, 8.8 times more Copper, 2.1 times more Iron, 2.7 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium, 13.3 times more Selenium and 2.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 254.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Fat, 6.8 times more Omega 3, 8.3 times more Omega 6, 10.4 times more Sugars and 2.4 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.1 times more Saturated Fat and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3