Comparing Nutrients in 500 calories Snacks, popcorn, air-poppedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Snacks, popcorn, air-popped

129g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, popcorn, air-popped, which is very high in comparison to other foods. Snacks, popcorn, air-popped having high energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, air-popped

13%

10%

77%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, air-poppedvs Oil Roasted Sunflower Seeds

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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6.05%5.87g

Fat

44.7%43.3g

5.87 gvs43.3 g

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

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2.57%0.82g

Saturated Fat

18.7%5.97g

0.82 gvs5.97 g

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

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4.36%0.07g

Omega 3

4.28%0.068g

0.07 gvs0.068 g

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

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17%2.92g

Omega 6

170%29g

2.92 gvs29 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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77.3%100g

Carbohydrate

15%19.3g

100 gvs19.3 g

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

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1.55%1.12g

Sugars

3.62%2.63g

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

1.12 gvs2.63 g

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

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0.12%0.09g

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]

0.09 gvs0 g

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

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%0.09g

Glucose

%0.63g

0.09 gvs0.63 g

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

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%0.93g

Sucrose

%2g

0.93 gvs2 g

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

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49.3%18.7g

Fiber

23.6%8.95g

18.7 gvs8.95 g

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

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30%16.7g

Protein

30.3%17g

16.7 gvs17 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, air-poppedvs Oil Roasted Sunflower Seeds

1.44%13μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13 μgvs0 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

11%0.13mg

Vitamin B1

22.5%0.27mg

Thiamine

0.13 mgvs0.27 mg

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

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8.25%0.11mg

Vitamin B2

18%0.24mg

Riboflavin

0.11 mgvs0.24 mg

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

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18.6%3mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

3 mgvs3.5 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13%0.66mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.66 mgvs5.86 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15.6%0.2mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.2 mgvs0.67 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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10%40μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

40 μgvs198 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 Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1.03%0.93mg

Ascorbic acid

0 mgvs0.93 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 Snacks rich in Vitamin D Buy Vegan Vitamin D

2.5%0.37mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

0.37 mgvs30.7 mg

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

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1.3%1.55μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

1.55 μgvs2.6 μg

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

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Minerals

Snacks, popcorn, air-poppedvs Oil Roasted Sunflower Seeds

0.9%9.04mg

Calcium

7.35%73.5mg

9.04 mgvs73.5 mg

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

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37.6%0.34mg

Copper

169%1.52mg

0.34 mgvs1.52 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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51.5%4.12mg

Iron

45%3.6mg

4.12 mgvs3.6 mg

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

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44.3%186mg

Magnesium

25.5%107mg

186 mgvs107 mg

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

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62.5%1.44mg

Manganese

76.4%1.76mg

1.44 mgvs1.76 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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66%463mg

Phosphorus

137%962mg

463 mgvs962 mg

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

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12.5%425mg

Potassium

12%408mg

425 mgvs408 mg

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

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0%0μg

Selenium

120%66μg

0 μgvs66 μg

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

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0.69%10.3mg

Sodium

0.17%2.53mg

10.3 mgvs2.53 mg

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

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36%3.98mg

Zinc

40%4.4mg

3.98 mgvs4.4 mg

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

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0.12%4.3g

Water

0.035%1.3g

4.3 gvs1.3 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 Snacks, popcorn, air-popped vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 2.2 times more Vitamin B2, 8.9 times more Vitamin B5, 3.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 81.9 times more Vitamin E than Snacks, popcorn, air-popped.
Both Snacks, popcorn, air-popped and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Snacks, popcorn, air-popped as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, air-popped vs Oil Roasted Sunflower Seeds:

Snacks, popcorn, air-popped have 1.7 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Calcium, 4.5 times more Copper, 2.1 times more Phosphorus and more Selenium than Snacks, popcorn, air-popped.
Both Snacks, popcorn, air-popped and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, popcorn, air-popped have 5.2 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.4 times more Fat, 7.3 times more Saturated Fat and 9.9 times more Omega 6 than Snacks, popcorn, air-popped.
Both Snacks, popcorn, air-popped and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Snacks, popcorn, air-popped as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, popcorn, air-poppedVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatOil Roasted Sunflower SeedsVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatSnacks, popcorn, air-poppedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, popcorn, air-poppedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: