Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Popcorn, microwave, regular (butter) flavor, made with palm oil: 94g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	29% 28.2g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	42.6% 13.6g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	0.39% 0.28g	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	0% 0g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.28g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	24.6% 9.35g	38g per day for Men 19-50 years
Protein	30.3% 17g	14% 7.83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.93% 8.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	22.3% 0.29mg	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	49.4% 198μg	3.5% 14μg	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	1.03% 0.93mg	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	205% 30.7mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	3.35% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	2.15% 21.5mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	45% 3.6mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	31.4% 0.72mg	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	137% 962mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.023% 0.84g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Popcorn, Microwave, Regular (butter) Flavor, Made With Palm Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 500 calories of Oil Roasted Sunflower Seeds have 6.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3, 31.2 times more Vitamin B5, 2.3 times more Vitamin B6, 14.1 times more Vitamin B9 and 11.3 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 500 calories of Oil Roasted Sunflower Seeds have 8 times more Copper, 1.9 times more Iron, 2.4 times more Manganese, 3.7 times more Phosphorus, 12 times more Selenium and 2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 500 kcal of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 281.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Magnesium and Potassium per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Fat, 7.5 times more Omega 6 and 2.2 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 500 kcal of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.3 times more Saturated Fat and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Energy and Fiber per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in 500 calories.