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

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	139% 4020kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	158% 206g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	358% 136g	303% 115g	38g per day for Men 19-50 years
Protein	191% 107g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	45% 180μg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	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	359% 28.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	472% 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	434% 3040mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	NA	55μg per day for Men 19-50 years
Sodium	381% 5710mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.14% 42.2g	0.27% 10g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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 Snacks, popcorn, microwave, 94% fat free as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, 94% fat free vs Toasted Sunflower Seeds:

• 1 kilogram of Snacks, popcorn, microwave, 94% fat free has 190.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• Both Snacks, popcorn, microwave, 94% fat free and Toasted Sunflower Seeds 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 Snacks, popcorn, microwave, 94% fat free has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• Both Snacks, popcorn, microwave, 94% fat free and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.