Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Roasted 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 300 calories - Roasted Sunflower Seeds or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	54.5% 71g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	70.2% 51g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	2.85% 0.037mg	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	30.5% 122μg	0.79% 3.15μg	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% 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	89.7% 13.5mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	12.2% 0.11mg	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	24.5% 1.96mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.13% 4.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Popcorn, sugar syrup/caramel, fat-free:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 13.5 times more Vitamin B3, 11.2 times more Vitamin B6, 38.8 times more Vitamin B9 and 131.4 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Popcorn, sugar syrup/caramel, fat-free:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Calcium, 8.6 times more Copper, 3.1 times more Iron, 3.1 times more Magnesium, 13.7 times more Phosphorus, 5.1 times more Potassium, 14.4 times more Selenium and 5.6 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 145.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Fat, 17.1 times more Saturated Fat, 36.5 times more Omega 6, 2.9 times more Fiber and 6.3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 5.7 times more Carbohydrate and 36.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.