Comparing Nutrients in 1 pound Popcorn, microwave, regular (butter) flavor, made with palm oil VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Energy	83.7% 2427kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	207% 66.2g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	110% 18.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	69.8% 91g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	16.4% 12g	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	% 1.36g	% 11.3g	g per day for Men 19-50 years
Fiber	119% 45.4g	103% 39g	38g per day for Men 19-50 years
Protein	68% 38g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	469% 6.1mg	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	17% 68μg	257% 1030μg	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	7.06% 6.35mg	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	88% 13mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.4% 104mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	117% 9.34mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	385% 8.85mg	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	178% 1247mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	52.4% 1783mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31.5 times more Vitamin B1, 5.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.6 times more Vitamin B5, 4.3 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 84.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 8.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium and 2.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 1 pound:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.3 times more Saturated Fat and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 5 times more Omega 3, 5.6 times more Omega 6, 8.7 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 1 lb.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.