Comparing Nutrients in 500 calories Sunflower SeedsVS Snacks, popcorn, caramel-coated, with peanuts

Weight per 500 calories

Sunflower Seeds

85.6g

Snacks, popcorn, caramel-coated, with peanuts

125g

Sunflower Seeds have 1.5 times more energy per 100g than Snacks, popcorn, caramel-coated, with peanuts. It has very high energy density when compared to other foods. Snacks, popcorn, caramel-coated, with peanuts having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Snacks, popcorn, caramel-coated, with peanuts?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, popcorn, caramel-coated, with peanuts

17%

77%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Snacks, popcorn, caramel-coated, with peanuts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

10%9.75g

44 gvs9.75 g

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

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12%3.8g

Saturated Fat

4.06%1.3g

3.8 gvs1.3 g

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

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3.2%0.051g

Omega 3

4.7%0.075g

0.051 gvs0.075 g

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

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116%19.7g

Omega 6

23.6%4g

19.7 gvs4 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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13%17g

Carbohydrate

77.6%101g

17 gvs101 g

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

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3.1%2.24g

Sugars

78.2%56.7g

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

2.24 gvs56.7 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

12.5%4.75g

7.36 gvs4.75 g

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

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31.8%17.8g

Protein

14.3%8g

17.8 gvs8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Snacks, popcorn, caramel-coated, with peanuts

0.29%2.57μg

Vitamin A

0.56%5μg

RAE, retinol activity equivalents

2.57 μgvs5 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

5.3%0.064mg

Thiamine

1.27 mgvs0.064 mg

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

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23.4%0.3mg

Vitamin B2

12%0.16mg

Riboflavin

0.3 mgvs0.16 mg

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

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44.6%7.14mg

Vitamin B3

15.5%2.5mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs2.5 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

5.75%0.29mg

Pantothenic acid

0.97 mgvs0.29 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.6%1.15mg

Vitamin B6

17.8%0.23mg

Pyridoxine

1.15 mgvs0.23 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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48.6%194μg

Vitamin B9

5%20μg

Folates and Folic Acid

194 μgvs20 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

201%30mg

Vitamin E

7.1%1.06mg

Tocopherols and Tocotrienols

30 mgvs1.06 mg

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

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0%0μg

Vitamin K

4.06%4.88μg

Phytomenadione or phylloquinone

0 μgvs4.88 μg

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

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Minerals

Sunflower Seedsvs Snacks, popcorn, caramel-coated, with peanuts

6.68%66.8mg

Calcium

8.25%82.5mg

66.8 mgvs82.5 mg

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

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171%1.54mg

Copper

41.3%0.37mg

1.54 mgvs0.37 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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56%4.5mg

Iron

61%4.9mg

4.5 mgvs4.9 mg

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

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66.3%278mg

Magnesium

24%100mg

278 mgvs100 mg

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

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72.6%1.67mg

Manganese

41.5%0.96mg

1.67 mgvs0.96 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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80.7%565mg

Phosphorus

22.7%159mg

565 mgvs159 mg

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

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16.2%552mg

Potassium

13%444mg

552 mgvs444 mg

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

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82.5%45.4μg

Selenium

8.86%4.88μg

45.4 μgvs4.88 μg

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

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0.51%7.7mg

Sodium

14.8%221mg

7.7 mgvs221 mg

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

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39%4.3mg

Zinc

14%1.55mg

4.3 mgvs1.55 mg

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

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0.11%4.05g

Water

0.11%4.13g

4.05 gvs4.13 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snacks, popcorn, caramel-coated, with peanuts:

Dried Sunflower Seed Kernels have 19.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B5, 5 times more Vitamin B6, 9.7 times more Vitamin B9 and 28.3 times more Vitamin E than Snacks, popcorn, caramel-coated, with peanuts.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Snacks, popcorn, caramel-coated, with peanuts:

Dried Sunflower Seed Kernels have 4.2 times more Copper, 2.8 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 1.2 times more Potassium, 9.3 times more Selenium and 2.8 times more Zinc than Snacks, popcorn, caramel-coated, with peanuts.
While Snacks, popcorn, caramel-coated, with peanuts contain 28.7 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 4.5 times more Fat, 2.9 times more Saturated Fat, 4.9 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
While Snacks, popcorn, caramel-coated, with peanuts contain 5.9 times more Carbohydrate and 25.3 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, popcorn, caramel-coated, with peanutsVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, popcorn, caramel-coated, without peanutsSnacks, popcorn, caramel-coated, with peanutsVS Snacks, popcorn, caramel-coated, without peanuts

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Snacks, popcorn, caramel-coated, with peanuts

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Snacks, popcorn, caramel-coated, with peanuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: