Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 85.8g

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

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	38.5% 37.3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	45.7% 0.73g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	113% 19g	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	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	0.54% 0.39g	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	0.083% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.27g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	30.3% 17g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.76% 6.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	9.58% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.76% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	3.95% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	7.2% 0.093mg	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	5.36% 21.4μg	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	1.03% 0.93mg	0.29% 0.26mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	0.34% 3.43mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.4μg	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	21.2% 1.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	16% 67.8mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	23.5% 0.54mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3, 29.7 times more Vitamin B5, 7.2 times more Vitamin B6, 9.2 times more Vitamin B9 and 14.7 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Oil Roasted Sunflower Seed Kernels have 21.4 times more Calcium, 11 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 5.6 times more Phosphorus, 2.6 times more Potassium, 35 times more Selenium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 307.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Omega 6, 1.3 times more Fiber and 2.7 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 10.7 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy, Fat and Saturated Fat per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.