Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, popcorn, cakes

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, popcorn, cakes

10%

83%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Snacks, popcorn, cakes

28.5%828kcal

Energy

18.8%544kcal

828 kcalvs544 kcal

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

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75%73g

Fat

4.53%4.4g

73 gvs4.4 g

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

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19.7%6.3g

Saturated Fat

2.13%0.68g

6.3 gvs0.68 g

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

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5.3%0.085g

Omega 3

3.54%0.057g

0.085 gvs0.057 g

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

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192%32.7g

Omega 6

11%1.86g

32.7 gvs1.86 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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22%28.3g

Carbohydrate

87.3%114g

28.3 gvs114 g

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

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5.12%3.7g

Sugars

1.4%1.02g

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

3.7 gvs1.02 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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%3.54g

Sucrose

3.54 gvsNA g

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

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32%12g

Fiber

11%4.1g

12 gvs4.1 g

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

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52.6%29.5g

Protein

24.6%13.7g

29.5 gvs13.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Snacks, popcorn, cakes

0.47%4.25μg

Vitamin A

0.63%5.67μg

RAE, retinol activity equivalents

4.25 μgvs5.67 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

175%2.1mg

Vitamin B1

8.86%0.11mg

Thiamine

2.1 mgvs0.11 mg

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

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38.7%0.5mg

Vitamin B2

19.4%0.25mg

Riboflavin

0.5 mgvs0.25 mg

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

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74%12mg

Vitamin B3

53.2%8.5mg

Niacin, nicotinic acid, niacinamide

12 mgvs8.5 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

12.3%0.62mg

Pantothenic acid

1.6 mgvs0.62 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

147%1.9mg

Vitamin B6

19.7%0.26mg

Pyridoxine

1.9 mgvs0.26 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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80.4%322μg

Vitamin B9

6.38%25.5μg

Folates and Folic Acid

322 μgvs25.5 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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2.2%2mg

Vitamin C

0%0mg

Ascorbic acid

2 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

332%50mg

Vitamin E

2.74%0.41mg

Tocopherols and Tocotrienols

50 mgvs0.41 mg

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

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0%0μg

Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

0 μgvs1.56 μg

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

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Minerals

Sunflower Seedsvs Snacks, popcorn, cakes

11%111mg

Calcium

1.28%12.8mg

111 mgvs12.8 mg

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

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283%2.55mg

Copper

89.6%0.81mg

2.55 mgvs0.81 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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93%7.44mg

Iron

33%2.65mg

7.44 mgvs2.65 mg

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

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110%461mg

Magnesium

53.7%225mg

461 mgvs225 mg

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

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120%2.76mg

Manganese

60.7%1.4mg

2.76 mgvs1.4 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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134%936mg

Phosphorus

56%393mg

936 mgvs393 mg

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

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27%914mg

Potassium

13.6%464mg

914 mgvs464 mg

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

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137%75μg

Selenium

25.5%14μg

75 μgvs14 μg

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

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0.85%12.8mg

Sodium

27.2%408mg

12.8 mgvs408 mg

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

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64.4%7.1mg

Zinc

51.4%5.66mg

7.1 mgvs5.66 mg

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

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0.18%6.7g

Water

0.19%7.1g

6.7 gvs7.1 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 Sunflower Seeds vs Snacks, popcorn, cakes:

Dried Sunflower Seed Kernels have 19.7 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 7.4 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 121.3 times more Vitamin E than Snacks, popcorn, cakes.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, popcorn, cakes:

Dried Sunflower Seed Kernels have 8.7 times more Calcium, 3.2 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 5.4 times more Selenium and 1.3 times more Zinc than Snacks, popcorn, cakes.
While Snacks, popcorn, cakes contain 32 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 1.5 times more Energy, 16.6 times more Fat, 9.3 times more Saturated Fat, 1.5 times more Omega 3, 17.6 times more Omega 6, 3.6 times more Sugars, 3 times more Fiber and 2.1 times more Protein than Snacks, popcorn, cakes.
While Snacks, popcorn, cakes contain 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, popcorn, cakesVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, popcorn, caramel-coated, with peanutsSnacks, popcorn, cakesVS Snacks, popcorn, caramel-coated, with peanuts

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, popcorn, cakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: