Comparing Nutrients in 500 calories Sunflower Seeds VS Snacks, popcorn, air-popped (Unsalted)

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Snacks, popcorn, air-popped (Unsalted): 131g

Sunflower Seeds have 1.5 times more energy per 100g than Snacks, popcorn, air-popped (Unsalted). It has very high energy density when compared to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Sunflower Seeds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	78.4% 102g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	52% 19.8g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	24.7% 0.32mg	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	48.6% 194μg	7.53% 30μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	61% 0.55mg	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	56% 4.5mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	53.7% 1.23mg	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	80.7% 565mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.15% 5.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snacks, popcorn, air-popped (Unsalted):

• Dried Sunflower Seed Kernels have 4.8 times more Vitamin B1, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Dried Sunflower Seed Kernels and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Snacks, popcorn, air-popped (Unsalted):

• Dried Sunflower Seed Kernels have 5.1 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Selenium than Snacks, popcorn, air-popped (Unsalted).
• Both Dried Sunflower Seed Kernels and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 8 times more Fat, 5.1 times more Saturated Fat and 8.2 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 6 times more Carbohydrate and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.