Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

27.5%798kcal

Energy

40%1159kcal

798 kcalvs1159 kcal

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

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12.5%12g

Fat

105%102g

12 gvs102 g

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

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7.34%2.35g

Saturated Fat

27.6%8.84g

2.35 gvs8.84 g

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

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6.82%0.11g

Omega 3

7.44%0.12g

0.11 gvs0.12 g

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

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25.2%4.3g

Omega 6

269%45.7g

4.3 gvs45.7 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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116%151g

Carbohydrate

30.5%39.7g

151 gvs39.7 g

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

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1.78%1.3g

Sugars

7.17%5.2g

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

1.3 gvs5.2 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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%1.3g

Sucrose

%4.96g

1.3 gvs4.96 g

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

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71%27g

Fiber

45%17g

27 gvs17 g

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

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38%21.3g

Protein

73.6%41.2g

21.3 gvs41.2 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

2.87%25.8μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

25.8 μgvs5.95 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

11.6%0.14mg

Vitamin B1

245%2.94mg

Thiamine

0.14 mgvs2.94 mg

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

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23%0.3mg

Vitamin B2

54%0.7mg

Riboflavin

0.3 mgvs0.7 mg

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

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26%4.17mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

4.17 mgvs16.5 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

45%2.24mg

Pantothenic acid

NA mgvs2.24 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

32%0.42mg

Vitamin B6

205%2.67mg

Pyridoxine

0.42 mgvs2.67 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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8.93%35.7μg

Vitamin B9

113%450μg

Folates and Folic Acid

35.7 μgvs450 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

3.1%2.78mg

Ascorbic acid

0 mgvs2.78 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

5.42%0.81mg

Vitamin E

465%69.8mg

Tocopherols and Tocotrienols

0.81 mgvs69.8 mg

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

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1.8%2.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.2 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

2.78%27.8mg

Calcium

15.5%155mg

27.8 mgvs155 mg

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

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57.8%0.52mg

Copper

397%3.57mg

0.52 mgvs3.57 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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71%5.7mg

Iron

130%10.4mg

5.7 mgvs10.4 mg

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

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58.6%246mg

Magnesium

154%645mg

246 mgvs645 mg

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

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94%2.15mg

Manganese

168%3.87mg

2.15 mgvs3.87 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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86%603mg

Phosphorus

187%1310mg

603 mgvs1310 mg

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

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16.6%564mg

Potassium

37.6%1280mg

564 mgvs1280 mg

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

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25%13.7μg

Selenium

191%105μg

13.7 μgvs105 μg

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

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75.5%1133mg

Sodium

1.2%18mg

1133 mgvs18 mg

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

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50.5%5.56mg

Zinc

90%9.92mg

5.56 mgvs9.92 mg

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

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0.23%8.37g

Water

0.25%9.4g

8.37 gvs9.4 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 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 7 oz.

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

Compare more foods per 7 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 7 ounces Snacks, popcorn, microwave, 94% fat freeVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: