Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Snacks, popcorn, microwave, 94% fat free

28.5%828kcal

Energy

19.6%570kcal

828 kcalvs570 kcal

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

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75%73g

Fat

8.9%8.65g

73 gvs8.65 g

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

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19.7%6.3g

Saturated Fat

5.24%1.68g

6.3 gvs1.68 g

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

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5.3%0.085g

Omega 3

4.87%0.078g

0.085 gvs0.078 g

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

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192%32.7g

Omega 6

18%3.06g

32.7 gvs3.06 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

83%108g

28.3 gvs108 g

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

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5.12%3.7g

Sugars

1.27%0.92g

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

3.7 gvs0.92 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

%0g

NA gvs0 g

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

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%3.54g

Sucrose

%0.92g

3.54 gvs0.92 g

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

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32%12g

Fiber

50.7%19.3g

12 gvs19.3 g

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

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52.6%29.5g

Protein

27%15g

29.5 gvs15 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, microwave, 94% fat free

0.47%4.25μg

Vitamin A

2.05%18.4μg

RAE, retinol activity equivalents

4.25 μgvs18.4 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

8.27%0.099mg

Thiamine

2.1 mgvs0.099 mg

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

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38.7%0.5mg

Vitamin B2

16.5%0.21mg

Riboflavin

0.5 mgvs0.21 mg

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

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74%12mg

Vitamin B3

18.6%2.98mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.98 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

Pantothenic acid

1.6 mgvsNA 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

23%0.3mg

Pyridoxine

1.9 mgvs0.3 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 .

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332%50mg

Vitamin E

3.87%0.58mg

Tocopherols and Tocotrienols

50 mgvs0.58 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, microwave, 94% fat free

11%111mg

Calcium

2%20mg

111 mgvs20 mg

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

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283%2.55mg

Copper

41.3%0.37mg

2.55 mgvs0.37 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

51%4.07mg

7.44 mgvs4.07 mg

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

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110%461mg

Magnesium

42%176mg

461 mgvs176 mg

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

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120%2.76mg

Manganese

67%1.54mg

2.76 mgvs1.54 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

61.6%431mg

936 mgvs431 mg

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

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27%914mg

Potassium

12%403mg

914 mgvs403 mg

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

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137%75μg

Selenium

17.8%9.8μg

75 μgvs9.8 μg

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

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0.85%12.8mg

Sodium

54%809mg

12.8 mgvs809 mg

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

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64.4%7.1mg

Zinc

36%3.97mg

7.1 mgvs3.97 mg

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

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0.18%6.7g

Water

0.16%6g

6.7 gvs6 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, microwave, 94% fat free:

Dried Sunflower Seed Kernels have 21.1 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 6.4 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 85.8 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
While Snacks, popcorn, microwave, 94% fat free contain 4.3 times more Vitamin A than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, popcorn, microwave, 94% fat free:

Dried Sunflower Seed Kernels have 5.6 times more Calcium, 6.9 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 7.7 times more Selenium and 1.8 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
While Snacks, popcorn, microwave, 94% fat free contain 63.4 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, 8.4 times more Fat, 3.8 times more Saturated Fat, 10.7 times more Omega 6, 4 times more Sugars and 1.9 times more Protein than Snacks, popcorn, microwave, 94% fat free.
While Snacks, popcorn, microwave, 94% fat free contain 3.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, popcorn, microwave, 94% fat free have similar amounts of Omega 3 per 5 oz.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, popcorn, microwave, 94% fat freeVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fat

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: