Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, popcorn, oil-popped, white popcorn, salt added: 100g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	74.6% 12.7g	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	44% 57.2g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	26.3% 10g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	16% 0.21mg	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	4.25% 17μg	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	0.33% 0.3mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	6% 60mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	24.6% 0.22mg	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	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	38.2% 0.88mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 19.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 12 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Calcium, 7.1 times more Copper, 2.1 times more Manganese, 4 times more Phosphorus, 3.2 times more Potassium, 9.3 times more Selenium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 343 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Fat, 2.2 times more Omega 6 and 1.8 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 12.3 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.