Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.2% 992kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	37% 12g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	60% 23g	38g per day for Men 19-50 years
Protein	32% 18g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	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	20.8% 0.27mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.43% 33.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	404% 3.64mg	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	69% 5.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	71% 496mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1754mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added 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, white popcorn, salt added vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 23.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 14 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Toasted Sunflower Seeds:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 294.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Calcium, 8.3 times more Copper, 2.4 times more Iron, 2.4 times more Manganese, 4.6 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Toasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 9.2 times more Omega 3 and 2.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 2.9 times more Omega 6 and 1.9 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Toasted Sunflower Seeds offer comparable quantities of Energy, Saturated Fat and Fiber per seven ounces.