Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	93% 2685kcal	67% 1946kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	88.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	256% 333g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	170% 64.4g	38g per day for Men 19-50 years
Protein	162% 91g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	59.3% 0.77mg	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	265% 1061μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	59.3% 71.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	275% 2.47mg	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	243% 19.4mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Popcorn, microwave, low fat and sodium:

• Oil Roasted Sunflower Seed Kernels have 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 and 7.3 times more Vitamin E than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Popcorn, microwave, low fat and sodium have similar amounts of Vitamin B1 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Popcorn, microwave, low fat and sodium:

• Oil Roasted Sunflower Seed Kernels have 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 Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 163.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Popcorn, microwave, low fat and sodium have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 5.4 times more Fat, 5 times more Saturated Fat, 10.3 times more Omega 6, 5.8 times more Sugars and 1.6 times more Protein than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 3 times more Omega 3, 3.2 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.