Comparing Nutrients in 300 calories Sunflower Seeds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 51.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seeds or 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	5%	65%	30%

Macro Nutrients

	Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	67.6% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	18% 23g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.33% 0.24g	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	0.05% 0.036g	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	% 0.036g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.16g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.37% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.3% 0.056mg	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	29% 117μg	3.2% 13μg	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	0.8% 0.72mg	0.17% 0.15mg	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	120% 18mg	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	4% 40mg	0.21% 2.06mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.081% 3.24μg	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	33.7% 2.7mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	9.68% 40.7mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	14% 0.32mg	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	48.4% 339mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 and 14.4 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 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, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories 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, 2.6 times more Iron, 4.1 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 24 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 101.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2.8 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 300 kcal.
• 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 300 kcal.