Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-freeVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Popcorn, sugar syrup/caramel, fat-free

78.7g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Popcorn, sugar syrup/caramel, fat-free, which is very high in comparison to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.14%1.1g

Fat

27%26g

1.1 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g

Saturated Fat

11%3.6g

0.16 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.26%0.036g

Omega 3

2.57%0.041g

0.036 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.72%0.46g

Omega 6

102%17.3g

0.46 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.5%71g

Carbohydrate

8.92%11.6g

71 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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70.2%51g

Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

51 gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.2%1.97g

Fiber

14%5.37g

1.97 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.8%1.57g

Protein

18%10g

1.57 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Oil Roasted Sunflower Seeds

0.17%1.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.57 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.5%0.03mg

Vitamin B1

13.5%0.16mg

Thiamine

0.03 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.046mg

Vitamin B2

11%0.14mg

Riboflavin

0.046 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.7%0.27mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

70.3%3.5mg

Pantothenic acid

NA mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.85%0.037mg

Vitamin B6

31%0.4mg

Pyridoxine

0.037 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.79%3.15μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

3.15 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.68%0.1mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.1 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.59%0.71μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0.71 μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Oil Roasted Sunflower Seeds

1.4%14mg

Calcium

4.4%44mg

14 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.2%0.11mg

Copper

102%0.91mg

0.11 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.87%0.63mg

Iron

27%2.17mg

0.63 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.06%21.3mg

Magnesium

15.3%64.4mg

21.3 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

46%1.05mg

NA mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.2%43.3mg

Phosphorus

82.5%577mg

43.3 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.55%86.6mg

Potassium

7.2%245mg

86.6 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.15%2.83μg

Selenium

72%39.6μg

2.83 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%225mg

Sodium

0.1%1.52mg

225 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.44%0.49mg

Zinc

24%2.64mg

0.49 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.72g

Water

0.021%0.78g

4.72 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Popcorn, sugar syrup/caramel, fat-free vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 3.1 times more Vitamin B2, 7.8 times more Vitamin B3, 10.8 times more Vitamin B6, 37.6 times more Vitamin B9 and 179.9 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Popcorn, sugar syrup/caramel, fat-free vs Oil Roasted Sunflower Seeds:

Popcorn, sugar syrup/caramel, fat-free has 148.1 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 8.3 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 13.3 times more Phosphorus, 2.8 times more Potassium, 14 times more Selenium and 5.4 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 300 calories:

Popcorn, sugar syrup/caramel, fat-free has 6.1 times more Carbohydrate and 32.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 23.6 times more Fat, 22.7 times more Saturated Fat, 37.4 times more Omega 6, 2.7 times more Fiber and 6.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Popcorn, sugar syrup/caramel, fat-free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsOil Roasted Sunflower SeedsVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-freeVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: