Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, popcorn, microwave, 94% fat free

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, popcorn, microwave, 94% fat free: 124g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Snacks, popcorn, microwave, 94% fat free. It has very high energy density when compared to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	16% 2.7g	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	72.8% 95g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	1.1% 0.81g	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	% 0.81g	g per day for Men 19-50 years
Fiber	25% 9.54g	44.5% 17g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	16.3% 2.6mg	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	20% 0.26mg	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	5.6% 22.4μg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	6% 60mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	36.2% 0.33mg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	58.7% 1.35mg	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	54% 378mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.14% 5.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, popcorn, microwave, 94% fat free:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B3, 2.6 times more Vitamin B6, 9.1 times more Vitamin B9 and 44 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, microwave, 94% 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 Snacks, popcorn, microwave, 94% fat free:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Calcium, 4.8 times more Copper, 1.3 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 7.9 times more Selenium and 1.3 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.4 times more Magnesium and 275.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, microwave, 94% fat free have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Fat, 3 times more Saturated Fat, 10.5 times more Omega 6 and 1.2 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 4.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.