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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, air-popped	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3870kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	158% 206g	130g per day for Men 19-50 years
Sugars	12% 8.7g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	231% 129g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	2038% 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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.27% 10g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped have more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.8 times more Vitamin B5, 5.1 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Toasted 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 Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Calcium, 7 times more Copper, 2.1 times more Iron, 1.9 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 3.8 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 12.5 times more Fat, 9.3 times more Saturated Fat, 1.5 times more Omega 3, 16.5 times more Omega 6 and 1.3 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.