Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat freeVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Sunflower Seeds

13%

74%

13%

5 oz ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Sunflower Seeds

19.6%570kcal

Energy

28.5%828kcal

570 kcalvs828 kcal

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

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8.9%8.65g

Fat

75%73g

8.65 gvs73 g

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

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5.24%1.68g

Saturated Fat

19.7%6.3g

1.68 gvs6.3 g

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

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4.87%0.078g

Omega 3

5.3%0.085g

0.078 gvs0.085 g

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

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18%3.06g

Omega 6

192%32.7g

3.06 gvs32.7 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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83%108g

Carbohydrate

22%28.3g

108 gvs28.3 g

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

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1.27%0.92g

Sugars

5.12%3.7g

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

0.92 gvs3.7 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.92g

Sucrose

%3.54g

0.92 gvs3.54 g

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

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50.7%19.3g

Fiber

32%12g

19.3 gvs12 g

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

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27%15g

Protein

52.6%29.5g

15 gvs29.5 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, microwave, 94% fat freevs Sunflower Seeds

2.05%18.4μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

18.4 μgvs4.25 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

8.27%0.099mg

Vitamin B1

175%2.1mg

Thiamine

0.099 mgvs2.1 mg

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

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16.5%0.21mg

Vitamin B2

38.7%0.5mg

Riboflavin

0.21 mgvs0.5 mg

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

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18.6%2.98mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

2.98 mgvs12 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

23%0.3mg

Vitamin B6

147%1.9mg

Pyridoxine

0.3 mgvs1.9 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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6.38%25.5μg

Vitamin B9

80.4%322μg

Folates and Folic Acid

25.5 μgvs322 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

2.2%2mg

Ascorbic acid

0 mgvs2 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 Snacks rich in Vitamin D Buy Vegan Vitamin D

3.87%0.58mg

Vitamin E

332%50mg

Tocopherols and Tocotrienols

0.58 mgvs50 mg

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

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1.3%1.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.56 μgvs0 μg

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

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Minerals

Snacks, popcorn, microwave, 94% fat freevs Sunflower Seeds

2%20mg

Calcium

11%111mg

20 mgvs111 mg

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

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41.3%0.37mg

Copper

283%2.55mg

0.37 mgvs2.55 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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51%4.07mg

Iron

93%7.44mg

4.07 mgvs7.44 mg

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

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42%176mg

Magnesium

110%461mg

176 mgvs461 mg

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

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67%1.54mg

Manganese

120%2.76mg

1.54 mgvs2.76 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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61.6%431mg

Phosphorus

134%936mg

431 mgvs936 mg

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

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12%403mg

Potassium

27%914mg

403 mgvs914 mg

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

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17.8%9.8μg

Selenium

137%75μg

9.8 μgvs75 μg

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

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54%809mg

Sodium

0.85%12.8mg

809 mgvs12.8 mg

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

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36%3.97mg

Zinc

64.4%7.1mg

3.97 mgvs7.1 mg

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

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0.16%6g

Water

0.18%6.7g

6 gvs6.7 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 Snacks, popcorn, microwave, 94% fat free vs Sunflower Seeds:

Snacks, popcorn, microwave, 94% fat free have 4.3 times more Vitamin A than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Snacks, popcorn, microwave, 94% fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

Snacks, popcorn, microwave, 94% fat free have 63.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 5 ounces:

Snacks, popcorn, microwave, 94% fat free have 3.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Snacks, popcorn, microwave, 94% fat free and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
Both Snacks, popcorn, microwave, 94% fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat freeVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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