Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

65%

30%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

28.5%828kcal

Energy

28.5%826kcal

828 kcalvs826 kcal

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

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75%73g

Fat

63.6%61.7g

73 gvs61.7 g

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

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19.7%6.3g

Saturated Fat

30.2%9.67g

6.3 gvs9.67 g

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

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5.3%0.085g

Omega 3

75.6%1.2g

0.085 gvs1.2 g

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

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192%32.7g

Omega 6

186%31.7g

32.7 gvs31.7 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

49%64g

28.3 gvs64 g

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

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5.12%3.7g

Sugars

0.9%0.65g

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

3.7 gvs0.65 g

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

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Fructose

0.14%0.099g

≤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 gvs0.099 g

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

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Glucose

%0.099g

NA gvs0.099 g

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

Find Nuts and Seeds rich in Glucose

%3.54g

Sucrose

%0.44g

3.54 gvs0.44 g

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

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32%12g

Fiber

30.2%11.5g

12 gvs11.5 g

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

Find Nuts and Seeds rich in Fiber

52.6%29.5g

Protein

18.5%10.3g

29.5 gvs10.3 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, oil-popped, microwave, regular flavor, no trans fat

0.47%4.25μg

Vitamin A

1.26%11.3μg

RAE, retinol activity equivalents

4.25 μgvs11.3 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

16%0.19mg

Thiamine

2.1 mgvs0.19 mg

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

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38.7%0.5mg

Vitamin B2

6.2%0.081mg

Riboflavin

0.5 mgvs0.081 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

74%12mg

Vitamin B3

10.6%1.7mg

Niacin, nicotinic acid, niacinamide

12 mgvs1.7 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

6.52%0.33mg

Pantothenic acid

1.6 mgvs0.33 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

12%0.15mg

Pyridoxine

1.9 mgvs0.15 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

8.86%35.4μg

Folates and Folic Acid

322 μgvs35.4 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

2.2%2mg

Vitamin C

0.47%0.43mg

Ascorbic acid

2 mgvs0.43 mg

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

Find Nuts and Seeds rich in Vitamin C

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

23%3.44mg

Tocopherols and Tocotrienols

50 mgvs3.44 mg

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

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0%0μg

Vitamin K

4.84%5.8μg

Phytomenadione or phylloquinone

0 μgvs5.8 μg

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

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Minerals

Sunflower Seedsvs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

11%111mg

Calcium

0.57%5.67mg

111 mgvs5.67 mg

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

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283%2.55mg

Copper

25.5%0.23mg

2.55 mgvs0.23 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

0.22%8.93μg

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

NA μgvs8.93 μg

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

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93%7.44mg

Iron

35%2.8mg

7.44 mgvs2.8 mg

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

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110%461mg

Magnesium

26.7%112mg

461 mgvs112 mg

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

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120%2.76mg

Manganese

38.8%0.89mg

2.76 mgvs0.89 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

40.3%282mg

936 mgvs282 mg

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

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27%914mg

Potassium

7.6%258mg

914 mgvs258 mg

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

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137%75μg

Selenium

5.67%3.1μg

75 μgvs3.1 μg

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

Find Nuts and Seeds rich in Selenium

0.85%12.8mg

Sodium

86%1288mg

12.8 mgvs1288 mg

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

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64.4%7.1mg

Zinc

40%4.4mg

7.1 mgvs4.4 mg

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

Find Nuts and Seeds rich in Zinc

0.18%6.7g

Water

0.046%1.7g

6.7 gvs1.7 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, oil-popped, microwave, regular flavor, no trans fat:

Dried Sunflower Seed Kernels have 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.
While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

Dried Sunflower Seed Kernels have 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.
While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 101 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 5.7 times more Sugars and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.5 times more Saturated Fat, 14.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy, Fat, Omega 6 and Fiber per 5 oz.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, popcorn, cakesSnacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Snacks, popcorn, cakes

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: