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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	213% 6190kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	37% 12g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	585% 760g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	358% 136g	38g per day for Men 19-50 years
Protein	307% 172g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	131% 21mg	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	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	595% 2380μg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	57% 570mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 69μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, popcorn, microwave, 94% fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 4.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin B6 and 13.2 times more Vitamin B9 than Snacks, popcorn, microwave, 94% fat free.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, microwave, 94% fat free 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 Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Toasted Sunflower Seeds has 4.1 times more Calcium, 7 times more Copper, 2.4 times more Iron, 1.9 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 190.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, popcorn, microwave, 94% fat free contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Energy, 9.3 times more Fat, 5 times more Saturated Fat, 1.4 times more Omega 3, 17.3 times more Omega 6 and 1.6 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Fiber per one kilogram.