Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat freeVS Sunflower Seeds

Weight per 500 calories

Snacks, popcorn, microwave, 94% fat free

124g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, popcorn, microwave, 94% fat free, which is very high in comparison to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs 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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7.82%7.6g

Fat

45.4%44g

7.6 gvs44 g

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

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4.6%1.47g

Saturated Fat

12%3.8g

1.47 gvs3.8 g

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

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4.28%0.068g

Omega 3

3.2%0.051g

0.068 gvs0.051 g

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

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16%2.7g

Omega 6

116%19.7g

2.7 gvs19.7 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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72.8%95g

Carbohydrate

13%17g

95 gvs17 g

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

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1.1%0.81g

Sugars

3.1%2.24g

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

0.81 gvs2.24 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.81g

Sucrose

%2.14g

0.81 gvs2.14 g

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

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44.5%17g

Fiber

19.4%7.36g

17 gvs7.36 g

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

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24%13.3g

Protein

31.8%17.8g

13.3 gvs17.8 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, microwave, 94% fat freevs Sunflower Seeds

1.8%16μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

16 μgvs2.57 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

7.26%0.087mg

Vitamin B1

106%1.27mg

Thiamine

0.087 mgvs1.27 mg

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

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14.4%0.19mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.19 mgvs0.3 mg

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

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16.3%2.6mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs7.14 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

Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 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

20%0.26mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.26 mgvs1.15 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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5.6%22.4μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

22.4 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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

3.4%0.51mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.51 mgvs30 mg

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

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1.14%1.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.37 μgvs0 μg

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

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Minerals

Snacks, popcorn, microwave, 94% fat freevs Sunflower Seeds

1.74%17.4mg

Calcium

6.68%66.8mg

17.4 mgvs66.8 mg

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

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36.2%0.33mg

Copper

171%1.54mg

0.33 mgvs1.54 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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44.6%3.57mg

Iron

56%4.5mg

3.57 mgvs4.5 mg

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

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36.7%154mg

Magnesium

66.3%278mg

154 mgvs278 mg

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

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58.7%1.35mg

Manganese

72.6%1.67mg

1.35 mgvs1.67 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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54%378mg

Phosphorus

80.7%565mg

378 mgvs565 mg

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

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10.4%353mg

Potassium

16.2%552mg

353 mgvs552 mg

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

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15.6%8.6μg

Selenium

82.5%45.4μg

8.6 μgvs45.4 μg

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

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47.3%710mg

Sodium

0.51%7.7mg

710 mgvs7.7 mg

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

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31.7%3.5mg

Zinc

39%4.3mg

3.5 mgvs4.3 mg

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

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0.14%5.25g

Water

0.11%4.05g

5.25 gvs4.05 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, microwave, 94% fat free vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 14.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 4.4 times more Vitamin B6, 8.7 times more Vitamin B9 and 59 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free as well as Dried 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, microwave, 94% fat free vs Sunflower Seeds:

Snacks, popcorn, microwave, 94% fat free have 92.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.8 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 5.3 times more Selenium than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, popcorn, microwave, 94% fat free have 5.5 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.8 times more Fat, 2.6 times more Saturated Fat, 7.3 times more Omega 6 and 1.3 times more Protein than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fatSunflower SeedsVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat freeVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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