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

Weight per 500 calories

Sunflower Seeds
85.6g
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
85.8g

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

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
5%
65%
30%
500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
45.4%44g
Fat
38.5%37.3g
44 gvs37.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
12%3.8g
Saturated Fat
18.3%5.85g
3.8 gvs5.85 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.2%0.051g
Omega 3
45.7%0.73g
0.051 gvs0.73 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
116%19.7g
Omega 6
113%19g
19.7 gvs19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
13%17g
Carbohydrate
29.7%38.6g
17 gvs38.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.24g
Sugars
0.54%0.39g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.24 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.083%0.06g
≤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 gvs0.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.06g
NA gvs0.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.14g
Sucrose
%0.27g
2.14 gvs0.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
19.4%7.36g
Fiber
18.3%6.95g
7.36 gvs6.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
31.8%17.8g
Protein
11%6.25g
17.8 gvs6.25 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, oil-popped, microwave, regular flavor, no trans fat
0.29%2.57μg
Vitamin A
0.76%6.86μg
RAE, retinol activity equivalents
2.57 μgvs6.86 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
9.58%0.11mg
Thiamine
1.27 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
23.4%0.3mg
Vitamin B2
3.76%0.049mg
Riboflavin
0.3 mgvs0.049 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
44.6%7.14mg
Vitamin B3
6.4%1.02mg
Niacin, nicotinic acid, niacinamide
7.14 mgvs1.02 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
3.95%0.2mg
Pantothenic acid
0.97 mgvs0.2 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
7.2%0.093mg
Pyridoxine
1.15 mgvs0.093 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
48.6%194μg
Vitamin B9
5.36%21.4μg
Folates and Folic Acid
194 μgvs21.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
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
0.29%0.26mg
Ascorbic acid
1.2 mgvs0.26 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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
14%2.1mg
Tocopherols and Tocotrienols
30 mgvs2.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
2.93%3.5μg
Phytomenadione or phylloquinone
0 μgvs3.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
6.68%66.8mg
Calcium
0.34%3.43mg
66.8 mgvs3.43 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
171%1.54mg
Copper
15.4%0.14mg
1.54 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.14%5.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs5.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
56%4.5mg
Iron
21.2%1.7mg
4.5 mgvs1.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
66.3%278mg
Magnesium
16%67.8mg
278 mgvs67.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
72.6%1.67mg
Manganese
23.5%0.54mg
1.67 mgvs0.54 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
80.7%565mg
Phosphorus
24.4%171mg
565 mgvs171 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
16.2%552mg
Potassium
4.6%156mg
552 mgvs156 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
82.5%45.4μg
Selenium
3.43%1.9μg
45.4 μgvs1.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.51%7.7mg
Sodium
52%780mg
7.7 mgvs780 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
39%4.3mg
Zinc
24%2.66mg
4.3 mgvs2.66 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.11%4.05g
Water
0.028%1.03g
4.05 gvs1.03 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:
Comparing minerals per 500 calories for Sunflower Seeds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, popcorn, cakesSnacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Snacks, popcorn, cakes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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