Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	98% 128g	22% 28.3g	130g per day for Men 19-50 years
Sugars	126% 92g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	32% 12g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	1.4% 5.67μg	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	1.23% 0.18mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	283% 2.55mg	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	14% 1.13mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	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	11% 78mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Popcorn, sugar syrup/caramel, fat-free vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 38.9 times more Vitamin B1, 6.1 times more Vitamin B2, 24.4 times more Vitamin B3, 28.6 times more Vitamin B6, 56.8 times more Vitamin B9, more Vitamin C and 270.5 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Sunflower Seeds:

• Popcorn, sugar syrup/caramel, fat-free has 31.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 12.9 times more Copper, 6.6 times more Iron, 12 times more Magnesium, 12 times more Phosphorus, 5.9 times more Potassium, 14.7 times more Selenium and 8.1 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 5 ounces:

• Popcorn, sugar syrup/caramel, fat-free has 4.5 times more Carbohydrate and 24.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 36.8 times more Fat, 22.3 times more Saturated Fat, 1.3 times more Omega 3, 39.2 times more Omega 6, 3.4 times more Fiber and 10.4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.