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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.4% 535kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	3.77% 2.73g	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	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	29.2% 11g	38g per day for Men 19-50 years
Protein	15% 8.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.3% 23mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.032% 1.2g	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 Roasted Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has more Vitamin A and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 35 times more Vitamin B5, 2.6 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C and 9 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 Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 254.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 9 times more Copper, 1.8 times more Iron, 2.7 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium, 13.4 times more Selenium and 2.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 2.8 times more Saturated Fat and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 5.8 times more Omega 3, 8 times more Omega 6, 9.1 times more Sugars and 2.3 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 100 g.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.