Comparing Nutrients in 100 grams Popcorn, microwave, low fat and sodium VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.8% 429kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	37.4% 14g	28% 10.6g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	61% 0.79mg	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	4.25% 17μg	58.5% 234μg	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% 0mg	1.22% 1.1mg	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	33.4% 5mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	200% 1.8mg	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	28.5% 2.28mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	90% 2.08mg	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	37.7% 264mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Popcorn, microwave, low fat and sodium vs Oil Roasted Sunflower Seeds:

• Popcorn, microwave, low fat and sodium has 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 2 times more Vitamin B3, 4.7 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin C and 7.3 times more Vitamin E than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.
• Both Popcorn, microwave, low fat and sodium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Popcorn, microwave, low fat and sodium vs Oil Roasted Sunflower Seeds:

• Popcorn, microwave, low fat and sodium has 163.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 4.3 times more Phosphorus, 2 times more Potassium, 9.1 times more Selenium and 1.4 times more Zinc than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Popcorn, microwave, low fat and sodium has 3 times more Omega 3, 3.2 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.4 times more Fat, 5 times more Saturated Fat, 10.3 times more Omega 6, 5.8 times more Sugars and 1.6 times more Protein than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.