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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	93% 2685kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	207% 66.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	110% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	200% 260g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.88% 1.36g	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	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.36g	g per day for Men 19-50 years
Fiber	127% 48g	119% 45.4g	38g per day for Men 19-50 years
Protein	162% 91g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	108% 1.4mg	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	17% 68μg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	39.5% 395mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	152% 3.5mg	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	178% 1247mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 6.8 times more Vitamin B1, 4.7 times more Vitamin B2, 2.6 times more Vitamin B3, 34.5 times more Vitamin B5, 2.6 times more Vitamin B6, 15.6 times more Vitamin B9 and 12.5 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.8 times more Calcium, 8.8 times more Copper, 2.1 times more Iron, 2.7 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium, 13.3 times more Selenium and 2.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 254.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Fat, 6.8 times more Omega 3, 8.3 times more Omega 6, 10.4 times more Sugars and 2.4 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.1 times more Saturated Fat and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3