Comparing Nutrients in 5 ounces 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	26% 758kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.8g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	5.12% 3.7g	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	% 0.43g	% 3.54g	g per day for Men 19-50 years
Fiber	37.3% 14g	32% 12g	38g per day for Men 19-50 years
Protein	21.2% 12g	52.6% 29.5g	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	1.4% 12.8μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	147% 1.9mg	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	5.3% 21.3μg	80.4% 322μg	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	2.2% 2mg	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	27.5% 4.12mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	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	3.26% 32.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	283% 2.55mg	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	36.5% 2.9mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	120% 2.76mg	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	55.7% 390mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.
• 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 5 oz.