Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, air-popped	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.44g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	2.82% 0.9g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	32.8% 18.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	87.8% 1.14mg	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	11% 44μg	84.3% 337μg	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	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	289% 2.6mg	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	56.5% 4.52mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	130% 3mg	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	72.5% 507mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped vs Toasted Sunflower Seeds:

• Snacks, popcorn, air-popped have more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.8 times more Vitamin B5, 5.1 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Calcium, 7 times more Copper, 2.1 times more Iron, 1.9 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, air-popped have 3.8 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 12.5 times more Fat, 9.3 times more Saturated Fat, 1.5 times more Omega 3, 16.5 times more Omega 6 and 1.3 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.