Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	93% 2685kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	248% 322g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	NA	38g per day for Men 19-50 years
Protein	162% 91g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	14.7% 0.19mg	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	164% 658μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	39.5% 395mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	86% 0.78mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	146% 3.36mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	310% 171μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Popovers, dry mix, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Popovers, dry mix, enriched:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 14.5 times more Vitamin B5, 18.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 1.3 times more Vitamin B1 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Popovers, dry mix, enriched:

• 1 pound of Oil Roasted Sunflower Seeds has 2.7 times more Calcium, 10.5 times more Copper, 1.4 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 11.4 times more Phosphorus, 4.8 times more Potassium, 2.1 times more Selenium and 5.9 times more Zinc than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 302 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 11.9 times more Fat, 7.2 times more Saturated Fat, 2.1 times more Omega 3, 43.6 times more Omega 6 and 1.9 times more Protein than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.