Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	40% 1155kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	91% 29g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	48% 8.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	87.4% 114g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	0.82% 0.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	58% 22g	52.2% 20g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	47.3% 0.62mg	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	118% 470μg	7.44% 29.8μg	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	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	94% 7.54mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	66.6% 1.53mg	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	327% 2292mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Roasted Sunflower Seeds have 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 35 times more Vitamin B5, 2.6 times more Vitamin B6, 15.8 times more Vitamin B9 and 9 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Roasted Sunflower Seeds have 3 times more Calcium, 9 times more Copper, 1.8 times more Iron, 2.7 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium, 13.4 times more Selenium and 2.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 254.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Fat, 5.8 times more Omega 3, 8 times more Omega 6, 9.1 times more Sugars and 2.3 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.8 times more Saturated Fat and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3