Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

40%1159kcal

Energy

40%1157kcal

1159 kcalvs1157 kcal

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

Find Nuts and Seeds rich in Energy

105%102g

Fat

89%86.4g

102 gvs86.4 g

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

Find Nuts and Seeds rich in Fat

27.6%8.84g

Saturated Fat

42.3%13.5g

8.84 gvs13.5 g

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

Find Nuts and Seeds rich in Saturated Fat

7.44%0.12g

Omega 3

106%1.7g

0.12 gvs1.7 g

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

Find Nuts and Seeds rich in Omega 3

269%45.7g

Omega 6

261%44.3g

45.7 gvs44.3 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

68.8%89.4g

39.7 gvs89.4 g

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

Find Nuts and Seeds rich in Carbohydrate

7.17%5.2g

Sugars

1.26%0.91g

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

5.2 gvs0.91 g

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

Find Nuts and Seeds rich in Sugars

Fructose

0.19%0.14g

≤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 gvs0.14 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%0.14g

NA gvs0.14 g

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

Find Nuts and Seeds rich in Glucose

%4.96g

Sucrose

%0.62g

4.96 gvs0.62 g

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

Find Nuts and Seeds rich in Sucrose

45%17g

Fiber

42.3%16g

17 gvs16 g

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

Find Nuts and Seeds rich in Fiber

73.6%41.2g

Protein

26%14.5g

41.2 gvs14.5 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

0.66%5.95μg

Vitamin A

1.76%16μg

RAE, retinol activity equivalents

5.95 μgvs16 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

22%0.27mg

Thiamine

2.94 mgvs0.27 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

54%0.7mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.7 mgvs0.11 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

15%2.37mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs2.37 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

9.13%0.46mg

Pantothenic acid

2.24 mgvs0.46 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

16.6%0.22mg

Pyridoxine

2.67 mgvs0.22 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

113%450μg

Vitamin B9

12.4%49.6μg

Folates and Folic Acid

450 μgvs49.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

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

0.66%0.6mg

Ascorbic acid

2.78 mgvs0.6 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

465%69.8mg

Vitamin E

32%4.82mg

Tocopherols and Tocotrienols

69.8 mgvs4.82 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

6.8%8.14μg

Phytomenadione or phylloquinone

0 μgvs8.14 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

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

15.5%155mg

Calcium

0.79%7.94mg

155 mgvs7.94 mg

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

Find Nuts and Seeds rich in Calcium

397%3.57mg

Copper

35.7%0.32mg

3.57 mgvs0.32 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

0.31%12.5μg

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

NA μgvs12.5 μg

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

Find Nuts and Seeds rich in Fluoride

130%10.4mg

Iron

49%3.93mg

10.4 mgvs3.93 mg

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

Find Nuts and Seeds rich in Iron

154%645mg

Magnesium

37.3%157mg

645 mgvs157 mg

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

Find Nuts and Seeds rich in Magnesium

168%3.87mg

Manganese

54.3%1.25mg

3.87 mgvs1.25 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

187%1310mg

Phosphorus

56.4%395mg

1310 mgvs395 mg

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

Find Nuts and Seeds rich in Phosphorus

37.6%1280mg

Potassium

10.6%361mg

1280 mgvs361 mg

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

Find Nuts and Seeds rich in Potassium

191%105μg

Selenium

7.94%4.37μg

105 μgvs4.37 μg

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

Find Nuts and Seeds rich in Selenium

1.2%18mg

Sodium

120%1804mg

18 mgvs1804 mg

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

Find Nuts and Seeds rich in Sodium

90%9.92mg

Zinc

56%6.15mg

9.92 mgvs6.15 mg

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

Find Nuts and Seeds rich in Zinc

0.25%9.4g

Water

0.064%2.4g

9.4 gvs2.4 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 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 7 oz.

Compare more foods per 7 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 7 ounces Sunflower SeedsVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: