Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	146% 4240kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	176% 229g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	374% 142g	279% 106g	38g per day for Men 19-50 years
Protein	225% 126g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	42.5% 170μg	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	33.3% 5mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	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	285% 23mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	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	377% 2640mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, microwave, low fat vs Oil Roasted Sunflower Seeds:

• Snacks, popcorn, microwave, low fat have more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 2 times more Vitamin B3, 4.7 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin C, 72.7 times more Vitamin E and 2.1 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Snacks, popcorn, microwave, low fat 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, microwave, low fat vs Oil Roasted Sunflower Seeds:

• Snacks, popcorn, microwave, low fat have 209.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 4.3 times more Phosphorus, 2 times more Potassium, 9.1 times more Selenium and 1.4 times more Zinc than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, microwave, low fat have 3 times more Omega 3, 3.1 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.4 times more Fat, 5 times more Saturated Fat, 10.3 times more Omega 6, 3.4 times more Sugars and 1.6 times more Protein than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.