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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, popcorn, air-popped	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3870kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	176% 229g	130g per day for Men 19-50 years
Sugars	12% 8.7g	43% 31g	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	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	% 0.7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 7.2g	% 23.7g	g per day for Men 19-50 years
Fiber	382% 145g	279% 106g	38g per day for Men 19-50 years
Protein	231% 129g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped have more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.6 times more Vitamin B5, 5 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C, 125.3 times more Vitamin E and 2.6 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 1.9 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, more Selenium and 1.7 times more Zinc than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 3.4 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 11.3 times more Fat, 11.1 times more Saturated Fat, 1.5 times more Omega 3, 15.1 times more Omega 6, 3.6 times more Sugars and 1.6 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.