Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Toasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	213% 6190kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	44.2% 14g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	565% 734g	130g per day for Men 19-50 years
Sugars	NA	7.45% 5.4g	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	303% 115g	374% 142g	38g per day for Men 19-50 years
Protein	307% 172g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	131% 1.7mg	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	595% 2380μg	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	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	NA	334% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	57% 570mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	606% 5.45mg	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	851% 68mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	NA	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	1654% 11580mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	NA	156% 86μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	348% 38.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Popcorn, microwave, low fat and sodium per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Popcorn, microwave, low fat and sodium:

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Vitamin B2, 2 times more Vitamin B3, 4.7 times more Vitamin B6 and 14 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• Both Toasted Sunflower Seeds and Popcorn, microwave, low fat and sodium provide similar amounts of Vitamin B1 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Popcorn, microwave, low fat and sodium:

• 1 kilogram of Toasted Sunflower Seeds has 5.2 times more Calcium, 3.4 times more Copper, 3 times more Iron, 4.4 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 163.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Popcorn, microwave, low fat and sodium contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Energy, 6 times more Fat, 4.2 times more Saturated Fat, 11.3 times more Omega 6 and 1.4 times more Protein than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 3.1 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Popcorn, microwave, low fat and sodium offer comparable quantities of Fiber per one kilogram.