Comparing Nutrients in 300 calories Snacks, popcorn, air-popped (Unsalted)VS Sunflower Seeds

Weight per 300 calories

Snacks, popcorn, air-popped (Unsalted)

78.5g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.5 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 300 calories - Snacks, popcorn, air-popped (Unsalted) or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, air-popped (Unsalted)

12%

10%

78%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Snacks, popcorn, air-popped (Unsalted)vs 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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3.4%3.3g

Fat

27.3%26.4g

3.3 gvs26.4 g

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

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1.4%0.45g

Saturated Fat

7.15%2.3g

0.45 gvs2.3 g

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

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2.95%0.047g

Omega 3

1.93%0.031g

0.047 gvs0.031 g

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

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8.5%1.45g

Omega 6

69.7%12g

1.45 gvs12 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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47%61g

Carbohydrate

7.9%10.3g

61 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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31.2%12g

Fiber

11.6%4.4g

12 gvs4.4 g

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

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17%9.42g

Protein

19%10.7g

9.42 gvs10.7 g

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

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Vitamins

Snacks, popcorn, air-popped (Unsalted)vs Sunflower Seeds

0.087%0.79μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0.79 μgvs1.54 μg

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

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13.3%0.16mg

Vitamin B1

63.4%0.76mg

Thiamine

0.16 mgvs0.76 mg

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

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17%0.22mg

Vitamin B2

14%0.18mg

Riboflavin

0.22 mgvs0.18 mg

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

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9.54%1.53mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.53 mgvs4.3 mg

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

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6.6%0.33mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.33 mgvs0.58 mg

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

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15%0.19mg

Vitamin B6

53%0.69mg

Pyridoxine

0.19 mgvs0.69 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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4.5%18μg

Vitamin B9

29%117μg

Folates and Folic Acid

18 μgvs117 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Snacks, popcorn, air-popped (Unsalted)vs Sunflower Seeds

0.79%7.85mg

Calcium

4%40mg

7.85 mgvs40 mg

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

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36.6%0.33mg

Copper

103%0.92mg

0.33 mgvs0.92 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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26%2.1mg

Iron

33.7%2.7mg

2.1 mgvs2.7 mg

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

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24.5%103mg

Magnesium

39.8%167mg

103 mgvs167 mg

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

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32%0.74mg

Manganese

43.6%1mg

0.74 mgvs1 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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33.7%236mg

Phosphorus

48.4%339mg

236 mgvs339 mg

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

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6.95%236mg

Potassium

9.75%331mg

236 mgvs331 mg

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

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14%7.77μg

Selenium

49.5%27.2μg

7.77 μgvs27.2 μg

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

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0.21%3.14mg

Sodium

0.31%4.62mg

3.14 mgvs4.62 mg

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

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24.6%2.7mg

Zinc

23.3%2.57mg

2.7 mgvs2.57 mg

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

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0.087%3.2g

Water

0.066%2.43g

3.2 gvs2.43 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 Snacks, popcorn, air-popped (Unsalted) vs Sunflower Seeds:

Snacks, popcorn, air-popped (Unsalted) have 1.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
Both Snacks, popcorn, air-popped (Unsalted) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped (Unsalted) vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 5.1 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Selenium than Snacks, popcorn, air-popped (Unsalted).
Both Snacks, popcorn, air-popped (Unsalted) and Dried Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, popcorn, air-popped (Unsalted) have 6 times more Carbohydrate and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8 times more Fat, 5.1 times more Saturated Fat and 8.2 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
Both Snacks, popcorn, air-popped (Unsalted) and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Snacks, popcorn, air-popped (Unsalted) as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, popcorn, air-popped (Unsalted)VS Snacks, popcorn, oil-popped, white popcorn, salt addedSunflower SeedsVS Snacks, popcorn, oil-popped, white popcorn, salt addedSnacks, popcorn, air-popped (Unsalted)VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snacks, popcorn, air-popped (Unsalted)VS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped (Unsalted) or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: