Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 709kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	64.7% 1.03g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	62.4% 81g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	37.3% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	6.02% 24μg	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	0.47% 0.43mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	49.3% 3.94mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	54% 1.25mg	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	50.6% 354mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 22.8 times more Vitamin B5, 3.8 times more Vitamin B6, 13.8 times more Vitamin B9 and 3.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Oil Roasted Sunflower Seeds:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 294.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 8.2 times more Copper, 1.5 times more Iron, 2.4 times more Manganese, 4.6 times more Phosphorus, 2.1 times more Potassium, 10.7 times more Selenium and 2 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 9 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat, 1.4 times more Saturated Fat, 2.7 times more Omega 6 and 2.2 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 5 oz.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.