Comparing Nutrients in 500 calories Popcorn, microwave, low fat and sodium VS Sunflower Seed Butter

Weight per 500 calories

• Popcorn, microwave, low fat and sodium: 117g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 1.4 times more energy per unit of mass than Popcorn, microwave, low fat and sodium, which is very high in comparison to other foods. Popcorn, microwave, low fat and sodium having very high energy density.

Discover which food has more nutrients per 500 calories - Popcorn, microwave, low fat and sodium or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	5.15% 1.65g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.87% 0.63g	11.8% 8.54g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	12% 4.6g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.91% 8.16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	34.3% 0.45mg	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	4.95% 20μg	48% 192μg	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	2.43% 2.2mg	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	39% 5.84mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.3% 13mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	144% 1.3mg	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	33.2% 2.66mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	44% 308mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	8.26% 281mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	18.2% 10μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.46mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.014% 0.5g	3700g per day for Men 19-50 years

Popcorn, Microwave, Low Fat And Sodium VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Popcorn, microwave, low fat and sodium or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Popcorn, microwave, low fat and sodium vs Sunflower Seed Butter:

• 500 calories of Popcorn, microwave, low fat and sodium have 9.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 9.7 times more Vitamin B9 and 3.2 times more Vitamin E than Popcorn, microwave, low fat and sodium.
• 500 calories of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Popcorn, microwave, low fat and sodium as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Popcorn, microwave, low fat and sodium vs Sunflower Seed Butter:

• 500 calories of Popcorn, microwave, low fat and sodium have 234.9 times more Sodium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 8.4 times more Selenium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Sunflower Seed Butter contain similar levels of Zinc per 500 calories.
• 500 calories of Popcorn, microwave, low fat and sodium lack sufficient amounts of Potassium
• Both Popcorn, microwave, low fat and sodium as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Popcorn, microwave, low fat and sodium have 7.1 times more Omega 3, 4.5 times more Carbohydrate and 3.6 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 4 times more Fat, 2.3 times more Saturated Fat, 2 times more Omega 6 and 13.6 times more Sugars than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3