Comparing Nutrients in 500 calories Snacks, popcorn, air-popped VS Sunflower Seed Butter

Weight per 500 calories

• Snacks, popcorn, air-popped: 129g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 1.6 times more energy per unit of mass than Snacks, popcorn, air-popped, which is very high in comparison to other foods. Snacks, popcorn, air-popped having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Snacks, popcorn, air-popped	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	14.5% 19g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	11.8% 8.54g	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	0.12% 0.09g	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	% 0.09g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.93g	% 8.5g	g per day for Men 19-50 years
Fiber	49.3% 18.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	30% 16.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	34.3% 0.45mg	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	10% 40μg	48% 192μg	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	0% 0mg	2.43% 2.2mg	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	2.5% 0.37mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.9% 9.04mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	144% 1.3mg	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	51.5% 4.12mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	73% 1.68mg	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	66% 463mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.014% 0.5g	3700g per day for Men 19-50 years

Snacks, Popcorn, Air-popped VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Snacks, popcorn, air-popped vs Sunflower Seed Butter:

• 500 calories of Snacks, popcorn, air-popped have 3.1 times more Vitamin B1 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 4.8 times more Vitamin B9 and 49.5 times more Vitamin E than Snacks, popcorn, air-popped.
• 500 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Snacks, popcorn, air-popped as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, popcorn, air-popped vs Sunflower Seed Butter:

• 500 calories of Snacks, popcorn, air-popped have 1.2 times more Iron than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 3.8 times more Copper, 1.4 times more Magnesium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Sunflower Seed Butter contain similar levels of Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Snacks, popcorn, air-popped lack sufficient amounts of Selenium
• Both Snacks, popcorn, air-popped as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, popcorn, air-popped have 5.3 times more Carbohydrate and 4.1 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 7.6 times more Fat, 4.6 times more Saturated Fat, 2.7 times more Omega 6 and 7.6 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 500 calories.
• Both Snacks, popcorn, air-popped as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.