Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Popcorn, sugar syrup/caramel, fat-free

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Popcorn, sugar syrup/caramel, fat-free: 131g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.77% 0.06g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	91% 118g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	117% 85g	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	25% 9.54g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	4.7% 2.62g	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	0.29% 2.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.74% 0.062mg	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	51% 204μg	1.3% 5.25μg	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	1.34% 1.2mg	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	149% 22.4mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.98% 1.2μg	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	6% 60mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	20.4% 0.18mg	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	41% 3.26mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.25% 144mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.21% 7.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.