Comparing Nutrients in 7 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	40% 1157kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	37% 12g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	261% 44.3g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	31.4% 41g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	60% 23g	38g per day for Men 19-50 years
Protein	26% 14.5g	61% 34g	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	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	123% 1.6mg	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	12.4% 49.6μg	118% 472μg	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	0.66% 0.6mg	3.1% 2.78mg	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	32% 4.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	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	0.79% 7.94mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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% 3.93mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	182% 4.2mg	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	56.4% 395mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	120% 1804mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Toasted Sunflower Seeds:

• 7 oz of 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 and 9.5 times more Vitamin B9 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, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Toasted Sunflower Seeds:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 303 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of 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.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 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 Seeds.
• While 7 oz of 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 Seeds offer comparable quantities of Energy and Saturated Fat per seven ounces.