Comparing Nutrients in 5 ounces Snacks, popcorn, caramel-coated, with peanuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.6% 567kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	26.2% 34g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	5.34% 3.87g	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	14% 5.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	16% 9.07g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	87.7% 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	5.67% 22.7μg	84% 336μg	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	8.03% 1.2mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.36% 94mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	288% 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	69.3% 5.54mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	25.7% 180mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, caramel-coated, with peanuts VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, caramel-coated, with peanuts versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, caramel-coated, with peanuts vs Roasted Sunflower Seeds:

• 5 ounces of Snacks, popcorn, caramel-coated, with peanuts have 1.4 times more Vitamin K than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 30.6 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9 and 30.7 times more Vitamin E than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, caramel-coated, with peanuts vs Roasted Sunflower Seeds:

• 5 ounces of Snacks, popcorn, caramel-coated, with peanuts have 59 times more Sodium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Copper, 1.6 times more Magnesium, 2.8 times more Manganese, 9.1 times more Phosphorus, 2.4 times more Potassium, 20.3 times more Selenium and 4.3 times more Zinc than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Roasted Sunflower Seeds contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, caramel-coated, with peanuts have 3.4 times more Carbohydrate and 16.6 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 6.4 times more Fat, 5 times more Saturated Fat, 10.2 times more Omega 6, 2.9 times more Fiber and 3 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Roasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.