Comparing Nutrients in 300 calories Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 1429g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 28.2 times more energy per unit of mass than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops, which is very high in comparison to other foods. Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops having very low energy density.

Which food has more nutrients per 300 calories - Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	30% 21.7g	2.17% 1.58g	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	6.7% 4.86g	0% 0g	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	% 6.7g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 10g	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	14% 5.37g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	NA	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	31.8% 1270μg	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	120% 9.57mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	46% 1.05mg	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	0% 0mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	4.62% 157mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	9.52% 143mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	36.3% 1343g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Oil Roasted Sunflower Seeds:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 266.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 300 calories for Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Oil Roasted Sunflower Seeds:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 4.4 times more Iron, 94 times more Sodium, 2.5 times more Zinc and 1721.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, more Copper, 4.5 times more Magnesium, more Manganese, more Phosphorus and 1.6 times more Potassium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparison of macro-nutrients per 300 calories:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 6.3 times more Carbohydrate, 13.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.