Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, popcorn, air-popped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3870kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	163% 52g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	185% 241g	130g per day for Men 19-50 years
Sugars	12% 8.7g	37.7% 27.3g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	382% 145g	292% 111g	38g per day for Men 19-50 years
Protein	231% 129g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	618% 8.04mg	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	77.5% 310μg	593% 2370μg	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	0% 0mg	15.6% 14mg	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	19.3% 2.9mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	2033% 18.3mg	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	399% 32mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	917% 21mg	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	511% 3580mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, air-popped vs Roasted Sunflower Seeds:

• Snacks, popcorn, air-popped have more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B2, 3.1 times more Vitamin B3, 13.8 times more Vitamin B5, 5.1 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C, 90 times more Vitamin E and 2.3 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Snacks, popcorn, air-popped as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Calcium, 7 times more Copper, 1.9 times more Manganese, 3.2 times more Phosphorus, 2.6 times more Potassium, more Selenium and 1.7 times more Zinc than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 3.2 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 11 times more Fat, 8.2 times more Saturated Fat, 1.3 times more Omega 3, 14.5 times more Omega 6, 3.1 times more Sugars and 1.5 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.