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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.6% 567kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	25% 32.4g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	14% 5.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 9.07g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.36% 94mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, caramel-coated, with peanuts VS Oil 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 Oil 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 Oil Roasted Sunflower Seeds:

• 5 ounces of Snacks, popcorn, caramel-coated, with peanuts have 1.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 30.2 times more Vitamin B5, 4.3 times more Vitamin B6, 14.6 times more Vitamin B9 and 42.7 times more Vitamin E than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 5 ounces of Snacks, popcorn, caramel-coated, with peanuts have 59 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 6.1 times more Copper, 1.6 times more Magnesium, 2.7 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, 20.1 times more Selenium and 4.2 times more Zinc than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Oil Roasted Sunflower Seeds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, caramel-coated, with peanuts have 3.5 times more Carbohydrate and 14.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 6.6 times more Fat, 6.8 times more Saturated Fat, 1.4 times more Omega 3, 10.7 times more Omega 6, 2.8 times more Fiber and 3.1 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.