Comparing Nutrients in 300 calories Snacks, popcorn, air-popped (Unsalted) VS Toasted Sunflower Seeds

Weight per 300 calories

• Snacks, popcorn, air-popped (Unsalted): 78.5g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Snacks, popcorn, air-popped (Unsalted), which is very high in comparison to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped (Unsalted) or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	NA	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	31.2% 12g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	17% 9.42g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.087% 0.79μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	30% 0.39mg	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	4.5% 18μg	29% 115μg	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% 0mg	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.85mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	99% 0.89mg	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	26% 2.1mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	44.5% 1.02mg	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	33.7% 236mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, air-popped (Unsalted) vs Toasted Sunflower Seeds:

• Snacks, popcorn, air-popped (Unsalted) have 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.4 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped (Unsalted) vs Toasted Sunflower Seeds:

• Snacks, popcorn, air-popped (Unsalted) have 1.6 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 2.4 times more Phosphorus than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped (Unsalted) have 6.1 times more Carbohydrate and 2.1 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.3 times more Fat, 6.4 times more Saturated Fat and 12.5 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.