Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-freeVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs Oil Roasted Sunflower Seeds

18.6%540kcal

Energy

29%839kcal

540 kcalvs839 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g

Fat

75%72.7g

2 gvs72.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.28g

Saturated Fat

31.3%10g

0.28 gvs10 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.08%0.065g

Omega 3

7.18%0.11g

0.065 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.9%0.83g

Omega 6

285%48.5g

0.83 gvs48.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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98%128g

Carbohydrate

25%32.4g

128 gvs32.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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126%92g

Sugars

6.1%4.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

92 gvs4.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.05g

NA gvs1.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.36g

NA gvs3.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.33%3.54g

Fiber

39.5%15g

3.54 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.06%2.83g

Protein

50.8%28.4g

2.83 gvs28.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Oil Roasted Sunflower Seeds

0.31%2.83μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.83 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.5%0.054mg

Vitamin B1

37.8%0.45mg

Thiamine

0.054 mgvs0.45 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.32%0.082mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.082 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.03%0.48mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs5.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

197%9.84mg

Pantothenic acid

NA mgvs9.84 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.12%0.067mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.067 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.4%5.67μg

Vitamin B9

83%332μg

Folates and Folic Acid

5.67 μgvs332 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.73%1.56mg

Ascorbic acid

0 mgvs1.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.23%0.18mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

0.18 mgvs51.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.06%1.28μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

1.28 μgvs4.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Oil Roasted Sunflower Seeds

2.55%25.5mg

Calcium

12.3%123mg

25.5 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

284%2.56mg

0.2 mgvs2.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.13mg

Iron

76%6.07mg

1.13 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.1%38.3mg

Magnesium

43%180mg

38.3 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

128%2.95mg

NA mgvs2.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%78mg

Phosphorus

231%1615mg

78 mgvs1615 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.6%156mg

Potassium

20%685mg

156 mgvs685 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.28%5.1μg

Selenium

202%111μg

5.1 μgvs111 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27%405mg

Sodium

0.28%4.25mg

405 mgvs4.25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8%0.88mg

Zinc

67%7.4mg

0.88 mgvs7.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.5g

Water

0.059%2.2g

8.5 gvs2.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Popcorn, sugar syrup/caramel, fat-free vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 4.8 times more Vitamin B2, 12.1 times more Vitamin B3, 16.9 times more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin C, 279.5 times more Vitamin E and 3.4 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Oil Roasted Sunflower Seeds:

Popcorn, sugar syrup/caramel, fat-free has 95.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 12.9 times more Copper, 5.4 times more Iron, 4.7 times more Magnesium, 20.7 times more Phosphorus, 4.4 times more Potassium, 21.7 times more Selenium and 8.4 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 5 ounces:

Popcorn, sugar syrup/caramel, fat-free has 3.9 times more Carbohydrate and 20.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 36.6 times more Fat, 35.3 times more Saturated Fat, 1.8 times more Omega 3, 58.2 times more Omega 6, 4.2 times more Fiber and 10 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsOil Roasted Sunflower SeedsVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-freeVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: