Comparing Nutrients in 100 calories Sunflower Seeds VS Popcorn, sugar syrup/caramel, fat-free

Weight per 100 calories

• Sunflower Seeds: 17g
• Popcorn, sugar syrup/caramel, fat-free: 26g

Sunflower Seeds have 1.5 times more energy per 100g than Popcorn, sugar syrup/caramel, fat-free. It has very high energy density when compared to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Sunflower Seeds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	23.4% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.73% 0.66g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0.058% 0.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	0.26% 1.05μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.23% 0.034mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.47% 4.72mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	2.62% 0.21mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	2.06% 14.4mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.043% 1.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Popcorn, sugar syrup/caramel, fat-free:

• Dried Sunflower Seed Kernels have 25.4 times more Vitamin B1, 4 times more Vitamin B2, 15.9 times more Vitamin B3, 18.7 times more Vitamin B6, 37 times more Vitamin B9 and 176.5 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Dried Sunflower Seed Kernels as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Popcorn, sugar syrup/caramel, fat-free:

• Dried Sunflower Seed Kernels have 2.8 times more Calcium, 8.4 times more Copper, 4.3 times more Iron, 7.9 times more Magnesium, 7.8 times more Phosphorus, 3.8 times more Potassium, 9.6 times more Selenium and 5.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 48.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 24 times more Fat, 14.5 times more Saturated Fat, 25.6 times more Omega 6, 2.2 times more Fiber and 6.8 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 6.9 times more Carbohydrate and 37.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.