Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Snacks, popcorn, caramel-coated, with peanuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	37.5% 6.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	123% 160g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	124% 90g	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% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	20% 7.54g	38g per day for Men 19-50 years
Protein	71% 40g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	28.2% 0.37mg	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	116% 464μg	7.94% 31.8μg	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	2.43% 2.2mg	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	481% 72mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	65.5% 0.59mg	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	106% 8.5mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	66% 1.5mg	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	323% 2260mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, popcorn, caramel-coated, with peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Snacks, popcorn, caramel-coated, with peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Snacks, popcorn, caramel-coated, with peanuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 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.
• While 7 oz of Snacks, popcorn, caramel-coated, with peanuts contain 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Snacks, popcorn, caramel-coated, with peanuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 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.
• While 7 oz of Snacks, popcorn, caramel-coated, with peanuts contain 59 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, popcorn, caramel-coated, with peanuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 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.
• While 7 oz of Snacks, popcorn, caramel-coated, with peanuts contain 3.5 times more Carbohydrate and 14.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.