Comparing Nutrients in 100 grams Sunflower SeedsVS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Popcorn, microwave, regular (butter) flavor, made with palm oil

51%

43%

100 g ▼

Macro Nutrients

Sunflower Seedsvs Popcorn, microwave, regular (butter) flavor, made with palm oil

20%584kcal

Energy

18.4%535kcal

584 kcalvs535 kcal

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

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53%51.5g

Fat

31%30.2g

51.5 gvs30.2 g

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

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14%4.46g

Saturated Fat

45.6%14.6g

4.46 gvs14.6 g

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

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3.75%0.06g

Omega 3

0.75%0.012g

0.06 gvs0.012 g

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

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136%23g

Omega 6

24%4.1g

23 gvs4.1 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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15.4%20g

Carbohydrate

44%57.3g

20 gvs57.3 g

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

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3.6%2.62g

Sugars

0.41%0.3g

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

2.62 gvs0.3 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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%2.5g

Sucrose

%0.3g

2.5 gvs0.3 g

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

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22.6%8.6g

Fiber

26.3%10g

8.6 gvs10 g

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

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37%20.8g

Protein

15%8.4g

20.8 gvs8.4 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 Popcorn, microwave, regular (butter) flavor, made with palm oil

0.33%3μg

Vitamin A

1%9μg

RAE, retinol activity equivalents

3 μgvs9 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

123%1.48mg

Vitamin B1

3.9%0.047mg

Thiamine

1.48 mgvs0.047 mg

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

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27.3%0.36mg

Vitamin B2

4.6%0.06mg

Riboflavin

0.36 mgvs0.06 mg

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

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52%8.34mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

8.34 mgvs1.6 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

22.6%1.13mg

Vitamin B5

4%0.2mg

Pantothenic acid

1.13 mgvs0.2 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

103%1.35mg

Vitamin B6

24%0.31mg

Pyridoxine

1.35 mgvs0.31 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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56.8%227μg

Vitamin B9

3.75%15μg

Folates and Folic Acid

227 μgvs15 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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1.56%1.4mg

Vitamin C

0%0mg

Ascorbic acid

1.4 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

234%35mg

Vitamin E

19.4%2.9mg

Tocopherols and Tocotrienols

35 mgvs2.9 mg

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

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0%0μg

Vitamin K

3.6%4.3μg

Phytomenadione or phylloquinone

0 μgvs4.3 μg

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

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Minerals

Sunflower Seedsvs Popcorn, microwave, regular (butter) flavor, made with palm oil

7.8%78mg

Calcium

2.3%23mg

78 mgvs23 mg

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

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200%1.8mg

Copper

22.7%0.2mg

1.8 mgvs0.2 mg

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

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Fluoride

0%0μg

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

NA μgvs0 μg

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

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65.6%5.25mg

Iron

25.8%2.06mg

5.25 mgvs2.06 mg

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

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77.4%325mg

Magnesium

26%110mg

325 mgvs110 mg

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

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84.8%1.95mg

Manganese

33.6%0.77mg

1.95 mgvs0.77 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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94%660mg

Phosphorus

39.3%275mg

660 mgvs275 mg

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

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19%645mg

Potassium

11.6%393mg

645 mgvs393 mg

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

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96%53μg

Selenium

10.7%5.9μg

53 μgvs5.9 μg

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

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0.6%9mg

Sodium

51%763mg

9 mgvs763 mg

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

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45.5%5mg

Zinc

21%2.32mg

5 mgvs2.32 mg

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

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0.13%4.73g

Water

0.024%0.9g

4.73 gvs0.9 g

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

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Lets compare vitamin content per 100 grams of Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

Dried Sunflower Seed Kernels have 31.5 times more Vitamin B1, 5.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.6 times more Vitamin B5, 4.3 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

Dried Sunflower Seed Kernels have 3.4 times more Calcium, 8.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium and 2.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 84.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

Dried Sunflower Seed Kernels have 1.7 times more Fat, 5 times more Omega 3, 5.6 times more Omega 6, 8.7 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3.3 times more Saturated Fat and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Energy and Fiber per 100 g.
Both Dried Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Sunflower SeedsVS Roasted Sunflower SeedsPopcorn, microwave, regular (butter) flavor, made with palm oilVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, plantain chips, saltedPopcorn, microwave, regular (butter) flavor, made with palm oilVS Snacks, plantain chips, salted

Compare Foods

Comparing Nutrients in 100 grams Sunflower SeedsVS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: