Comparing Nutrients in 100 grams Popcorn, microwave, regular (butter) flavor, made with palm oil VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.4% 535kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	3.6% 2.62g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	103% 1.35mg	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	3.75% 15μg	56.8% 227μg	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	1.56% 1.4mg	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	19.4% 2.9mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.3% 23mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	25.8% 2.06mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	84.8% 1.95mg	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	39.3% 275mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31.5 times more Vitamin B1, 5.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.6 times more Vitamin B5, 4.3 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 84.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 8.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium and 2.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 100 grams:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.3 times more Saturated Fat and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 5 times more Omega 3, 5.6 times more Omega 6, 8.7 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 g.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.