Comparing Nutrients in 100 calories Snacks, popcorn, air-popped (Unsalted) VS Toasted Sunflower Seeds

Weight per 100 calories

• Snacks, popcorn, air-popped (Unsalted): 26g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Snacks, popcorn, air-popped (Unsalted), which is very high in comparison to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 100 calories - Snacks, popcorn, air-popped (Unsalted) or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.95g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.43% 0.053mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.93% 0.064mg	10% 0.13mg	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	1.5% 6.02μg	9.6% 38.4μg	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	0% 0mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	33% 0.3mg	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	8.7% 0.7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.17% 34.3mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	15% 0.34mg	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	11.2% 78.5mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.8mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, popcorn, air-popped (Unsalted) vs Toasted Sunflower Seeds:

• Snacks, popcorn, air-popped (Unsalted) have 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.4 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, popcorn, air-popped (Unsalted) vs Toasted Sunflower Seeds:

• Snacks, popcorn, air-popped (Unsalted) have 1.6 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 2.4 times more Phosphorus than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 100 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, air-popped (Unsalted) have 6.1 times more Carbohydrate and 2.1 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.3 times more Fat, 6.4 times more Saturated Fat and 12.5 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.