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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	91% 2640kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	71.6% 23g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	224% 3.6g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	340% 57.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	203% 264g	130g per day for Men 19-50 years
Sugars	17% 12.4g	3.38% 2.45g	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	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	119% 45.4g	38g per day for Men 19-50 years
Protein	157% 87.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	73.3% 0.95mg	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	269% 1075μg	19.3% 77μg	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	7.06% 6.35mg	1.5% 1.36mg	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	789% 118mg	73.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	111% 1mg	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	215% 17.2mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	NA	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	748% 5239mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	30% 1021mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Snacks, popcorn, home-prepared, oil-popped, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 3.8 times more Vitamin B6, 13.9 times more Vitamin B9 and 10.7 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 1 lb of Snacks, popcorn, home-prepared, oil-popped, unsalted contains 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, popcorn, home-prepared, oil-popped, unsalted provide similar amounts of Vitamin B1 per one pound.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 7 times more Calcium, 8.3 times more Copper, 1.4 times more Iron, 4.6 times more Phosphorus, 3.8 times more Potassium, 10.9 times more Selenium and 2 times more Zinc than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Roasted Sunflower Seeds and Snacks, popcorn, home-prepared, oil-popped, unsalted contain similar levels of Magnesium per one pound.
• 1 pound of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Fat, 2.6 times more Omega 6, 5.1 times more Sugars and 2.1 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 1 lb of Snacks, popcorn, home-prepared, oil-popped, unsalted contains 11.4 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, popcorn, home-prepared, oil-popped, unsalted offer comparable quantities of Energy, Saturated Fat and Fiber per one pound.