Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.5% 826kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	63.6% 61.7g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	30.2% 9.67g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	22.5% 29g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	% 0.44g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	8.86% 35.4μg	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	0.47% 0.43mg	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	23% 3.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	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	35% 2.8mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	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	40.3% 282mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	86% 1288mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3, 30.7 times more Vitamin B5, 7.4 times more Vitamin B6, 9.5 times more Vitamin B9 and 4.7 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Toasted Sunflower Seeds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 303 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 11.3 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 5.8 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 10.8 times more Omega 3 and 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 1.7 times more Omega 6, 1.4 times more Fiber and 2.4 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.