Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Toasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	30.3% 877kcal	21% 608kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	6.27% 2g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.06% 0.77g	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	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	53% 20g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	18.5% 0.24mg	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	84.3% 337μg	6.02% 24μg	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	2.2% 2mg	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	NA	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	86% 0.77mg	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	121% 9.65mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	10% 342mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	49.4% 5.43mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Popcorn, microwave, low fat and sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Popcorn, microwave, low fat and sodium:

• 5 ounces of Toasted Sunflower Seeds have 2.6 times more Vitamin B2, 2 times more Vitamin B3, 4.7 times more Vitamin B6 and 14 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• Both Toasted Sunflower Seeds and Popcorn, microwave, low fat and sodium provide similar amounts of Vitamin B1 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Popcorn, microwave, low fat and sodium:

• 5 ounces of Toasted Sunflower Seeds have 5.2 times more Calcium, 3.4 times more Copper, 3 times more Iron, 4.4 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 163.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Popcorn, microwave, low fat and sodium contain similar levels of Magnesium per five ounces.
• 5 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Energy, 6 times more Fat, 4.2 times more Saturated Fat, 11.3 times more Omega 6 and 1.4 times more Protein than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 3.1 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Popcorn, microwave, low fat and sodium offer comparable quantities of Fiber per five ounces.