Comparing Nutrients in 1 kilogram Snacks, popcorn, home-prepared, oil-popped, unsalted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Sunflower Seeds	Recommended Dietary Allowance
Energy	172% 5000kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	290% 281g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	158% 50.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	494% 7.9g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	749% 127g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	447% 581g	154% 200g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	263% 100g	226% 86g	38g per day for Men 19-50 years
Protein	161% 90g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1035% 13.5mg	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	42.5% 170μg	568% 2270μg	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	3.33% 3mg	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	162% 24.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	2000% 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	348% 28mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	848% 19.5mg	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	357% 2500mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Sunflower Seeds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.4 times more Vitamin B1, 2.5 times more Vitamin B2, 5.4 times more Vitamin B3, 6.4 times more Vitamin B6, 13.4 times more Vitamin B9, 4.7 times more Vitamin C and 14.5 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 8.1 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 2.6 times more Phosphorus, 2.9 times more Potassium, 7.3 times more Selenium and 1.9 times more Zinc than Snacks, popcorn, home-prepared, oil-popped, unsalted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 13.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 1.8 times more Omega 6, 4.9 times more Sugars and 2.3 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 1 kg.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.