Comparing Nutrients in 100 grams Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 583kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.82g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	131% 22.3g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	% 2.5g	g per day for Men 19-50 years
Fiber	21.3% 8.1g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	6.25% 25μg	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	0.33% 0.3mg	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	16% 2.43mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 4mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.3μg	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	24.8% 1.98mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	28.4% 199mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Sunflower Seeds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11 times more Vitamin B1, 6.2 times more Vitamin B2, 7 times more Vitamin B3, 4.9 times more Vitamin B5, 12.3 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C and 14.5 times more Vitamin E 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 Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Sunflower Seeds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 101 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 11.1 times more Copper, 2.7 times more Iron, 4.1 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 24.1 times more Selenium and 1.6 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.5 times more Saturated Fat, 14.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Sugars and 2.9 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 Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Fiber per 100 g.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.