Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

40%1159kcal

Energy

27.5%798kcal

1159 kcalvs798 kcal

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

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105%102g

Fat

12.5%12g

102 gvs12 g

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

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27.6%8.84g

Saturated Fat

7.34%2.35g

8.84 gvs2.35 g

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

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7.44%0.12g

Omega 3

6.82%0.11g

0.12 gvs0.11 g

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

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269%45.7g

Omega 6

25.2%4.3g

45.7 gvs4.3 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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30.5%39.7g

Carbohydrate

116%151g

39.7 gvs151 g

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

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7.17%5.2g

Sugars

1.78%1.3g

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

5.2 gvs1.3 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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%4.96g

Sucrose

%1.3g

4.96 gvs1.3 g

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

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45%17g

Fiber

71%27g

17 gvs27 g

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

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73.6%41.2g

Protein

38%21.3g

41.2 gvs21.3 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, microwave, 94% fat free

0.66%5.95μg

Vitamin A

2.87%25.8μg

RAE, retinol activity equivalents

5.95 μgvs25.8 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

245%2.94mg

Vitamin B1

11.6%0.14mg

Thiamine

2.94 mgvs0.14 mg

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

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54%0.7mg

Vitamin B2

23%0.3mg

Riboflavin

0.7 mgvs0.3 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

103%16.5mg

Vitamin B3

26%4.17mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs4.17 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

45%2.24mg

Vitamin B5

Pantothenic acid

2.24 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

205%2.67mg

Vitamin B6

32%0.42mg

Pyridoxine

2.67 mgvs0.42 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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113%450μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

450 μgvs35.7 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

3.1%2.78mg

Vitamin C

0%0mg

Ascorbic acid

2.78 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

465%69.8mg

Vitamin E

5.42%0.81mg

Tocopherols and Tocotrienols

69.8 mgvs0.81 mg

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

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0%0μg

Vitamin K

1.8%2.2μg

Phytomenadione or phylloquinone

0 μgvs2.2 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

15.5%155mg

Calcium

2.78%27.8mg

155 mgvs27.8 mg

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

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397%3.57mg

Copper

57.8%0.52mg

3.57 mgvs0.52 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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130%10.4mg

Iron

71%5.7mg

10.4 mgvs5.7 mg

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

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154%645mg

Magnesium

58.6%246mg

645 mgvs246 mg

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

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168%3.87mg

Manganese

94%2.15mg

3.87 mgvs2.15 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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187%1310mg

Phosphorus

86%603mg

1310 mgvs603 mg

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

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37.6%1280mg

Potassium

16.6%564mg

1280 mgvs564 mg

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

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191%105μg

Selenium

25%13.7μg

105 μgvs13.7 μg

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

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1.2%18mg

Sodium

75.5%1133mg

18 mgvs1133 mg

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

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90%9.92mg

Zinc

50.5%5.56mg

9.92 mgvs5.56 mg

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

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0.25%9.4g

Water

0.23%8.37g

9.4 gvs8.37 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 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 7 ounces Sunflower SeedsVS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: