Comparing Nutrients in 300 calories Sunflower SeedsVS Refined Sorghum Flour

Weight per 300 calories

Sunflower Seeds

51.4g

Refined Sorghum Flour

84g

Sunflower Seeds have 1.6 times more energy per 100g than Refined Sorghum Flour. It has very high energy density when compared to other foods. Refined Unenriched Sorghum Flour having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Refined Sorghum Flour?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Refined Sorghum Flour

11%

86%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Refined Sorghum Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

27.3%26.4g

Fat

1.07%1.04g

26.4 gvs1.04 g

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

Find Nuts and Seeds rich in Fat

7.15%2.3g

Saturated Fat

0.8%0.25g

2.3 gvs0.25 g

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

Find Nuts and Seeds rich in Saturated Fat

1.93%0.031g

Omega 3

0.031 gvsNA g

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

Find Nuts and Seeds rich in Omega 3

69.7%12g

Omega 6

2.35%0.4g

12 gvs0.4 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 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

7.9%10.3g

Carbohydrate

49.7%64.6g

10.3 gvs64.6 g

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

Find Nuts and Seeds rich in Carbohydrate

1.86%1.35g

Sugars

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

1.35 gvsNA g

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

Find Nuts and Seeds rich in Sugars

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]

NA gvs0 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%0.29g

NA gvs0.29 g

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

Find Nuts and Seeds rich in Glucose

%1.3g

Sucrose

%0g

1.3 gvs0 g

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

Find Nuts and Seeds rich in Sucrose

11.6%4.4g

Fiber

4.2%1.6g

4.4 gvs1.6 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

14.3%8g

10.7 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 Refined Sorghum Flour

0.17%1.54μg

Vitamin A

RAE, retinol activity equivalents

1.54 μgvsNA 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

63.4%0.76mg

Vitamin B1

6.3%0.076mg

Thiamine

0.76 mgvs0.076 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

14%0.18mg

Vitamin B2

0.32%0.004mg

Riboflavin

0.18 mgvs0.004 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

26.8%4.3mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.1 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

11.6%0.58mg

Vitamin B5

3.1%0.15mg

Pantothenic acid

0.58 mgvs0.15 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

53%0.69mg

Vitamin B6

4.4%0.057mg

Pyridoxine

0.69 mgvs0.057 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

29%117μg

Vitamin B9

Folates and Folic Acid

117 μgvsNA 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

Cobalamin

0 μgvsNA 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

0.8%0.72mg

Vitamin C

0.56%0.5mg

Ascorbic acid

0.72 mgvs0.5 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA 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

120%18mg

Vitamin E

Tocopherols and Tocotrienols

18 mgvsNA 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

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Refined Sorghum Flour

4%40mg

Calcium

0.5%5.04mg

40 mgvs5.04 mg

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

Find Nuts and Seeds rich in Calcium

103%0.92mg

Copper

0.84%0.008mg

0.92 mgvs0.008 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

33.7%2.7mg

Iron

10%0.82mg

2.7 mgvs0.82 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

6.2%26mg

167 mgvs26 mg

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

Find Nuts and Seeds rich in Magnesium

43.6%1mg

Manganese

15.7%0.36mg

1 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

48.4%339mg

Phosphorus

10.4%73mg

339 mgvs73 mg

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

Find Nuts and Seeds rich in Phosphorus

9.75%331mg

Potassium

3.6%122mg

331 mgvs122 mg

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

Find Nuts and Seeds rich in Potassium

49.5%27.2μg

Selenium

27.2 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

0.31%4.62mg

Sodium

0.056%0.84mg

4.62 mgvs0.84 mg

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

Find Nuts and Seeds rich in Sodium

23.3%2.57mg

Zinc

3.6%0.39mg

2.57 mgvs0.39 mg

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

Find Nuts and Seeds rich in Zinc

0.066%2.43g

Water

0.27%10g

2.43 gvs10 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 300 calories of Sunflower Seeds vs Refined Sorghum Flour:

Dried Sunflower Seed Kernels have 10.1 times more Vitamin B1, 43.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.8 times more Vitamin B5 and 12.1 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
Both Dried Sunflower Seed Kernels as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Refined Sorghum Flour:

Dried Sunflower Seed Kernels have 7.9 times more Calcium, 122.3 times more Copper, 3.3 times more Iron, 6.4 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus, 2.7 times more Potassium and 6.5 times more Zinc than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 25.4 times more Fat, 9 times more Saturated Fat, 29.7 times more Omega 6, 2.8 times more Fiber and 1.3 times more Protein than Refined Unenriched Sorghum Flour.
While Refined Unenriched Sorghum Flour contains 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Refined Unenriched Sorghum Flour have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Refined Unenriched Sorghum Flour have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRefined Sorghum FlourVS Roasted Sunflower SeedsSunflower SeedsVS UNCLE BENS Cooked Parboiled Brown RiceRefined Sorghum FlourVS UNCLE BENS Cooked Parboiled Brown Rice

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Refined Sorghum Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Refined Sorghum Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: