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

Weight per 500 calories

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 85.8g
• Toasted Sunflower Seeds: 80.8g

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

Discover which food has more nutrients per 500 calories - Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.5% 37.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	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	0.083% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	11% 6.25g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.76% 6.86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.58% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.95% 0.2mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.093mg	50% 0.65mg	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	5.36% 21.4μg	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	0.29% 0.26mg	1.26% 1.13mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.93% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.34% 3.43mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.4μg	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	21.2% 1.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67.8mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	74.2% 1.7mg	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	24.4% 171mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.022% 0.81g	3700g per day for Men 19-50 years

Snacks, Popcorn, Oil-popped, Microwave, Regular Flavor, No Trans Fat VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat or Toasted Sunflower Seeds?

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

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 3.3 times more Vitamin B3, 28.9 times more Vitamin B5, 7 times more Vitamin B6 and 9 times more Vitamin B9 than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 500 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 321.7 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.7 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 500 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Potassium
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.2 times more Saturated Fat, 11.5 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3