Comparing Nutrients in 500 calories Sunflower Seed FlourVS Sunflower Seeds

Weight per 500 calories

Sunflower Seed Flour

153g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Partially Defatted Sunflower Seed Flour, which is very high in comparison to other foods. Sunflower Seed Flour having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seed Flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour

55%

41%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sunflower Seed Flourvs 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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2.55%2.47g

Fat

45.4%44g

2.47 gvs44 g

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

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0.66%0.21g

Saturated Fat

12%3.8g

0.21 gvs3.8 g

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

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0.19%0.003g

Omega 3

3.2%0.051g

0.003 gvs0.051 g

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

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7.83%1.33g

Omega 6

116%19.7g

1.33 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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42.3%55g

Carbohydrate

13%17g

55 gvs17 g

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

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Sugars

3.1%2.24g

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

NA gvs2.24 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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Sucrose

%2.14g

NA gvs2.14 g

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

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21%7.98g

Fiber

19.4%7.36g

7.98 gvs7.36 g

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

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132%73.7g

Protein

31.8%17.8g

73.7 gvs17.8 g

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

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Vitamins

Sunflower Seed Flourvs Sunflower Seeds

0.34%3.07μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

3.07 μgvs2.57 μg

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

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407%4.9mg

Vitamin B1

106%1.27mg

Thiamine

4.9 mgvs1.27 mg

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

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31.4%0.41mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.41 mgvs0.3 mg

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

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70%11.2mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

11.2 mgvs7.14 mg

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

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202%10mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

10 mgvs0.97 mg

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

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89%1.15mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.15 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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85%340μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

340 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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2.2%2mg

Vitamin C

1.33%1.2mg

Ascorbic acid

2 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 .

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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Sunflower Seed Flourvs Sunflower Seeds

17.5%175mg

Calcium

6.68%66.8mg

175 mgvs66.8 mg

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

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292%2.63mg

Copper

171%1.54mg

2.63 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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127%10mg

Iron

56%4.5mg

10 mgvs4.5 mg

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

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126%531mg

Magnesium

66.3%278mg

531 mgvs278 mg

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

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132%3.03mg

Manganese

72.6%1.67mg

3.03 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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151%1057mg

Phosphorus

80.7%565mg

1057 mgvs565 mg

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

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3.02%103mg

Potassium

16.2%552mg

103 mgvs552 mg

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

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162%89.3μg

Selenium

82.5%45.4μg

89.3 μgvs45.4 μg

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

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0.31%4.6mg

Sodium

0.51%7.7mg

4.6 mgvs7.7 mg

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

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69%7.6mg

Zinc

39%4.3mg

7.6 mgvs4.3 mg

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

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0.31%11.5g

Water

0.11%4.05g

11.5 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 Sunflower Seed Flour vs Sunflower Seeds:

Partially Defatted Sunflower Seed Flour has 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 10.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
Both Partially Defatted Sunflower Seed Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Partially Defatted Sunflower Seed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Sunflower Seeds:

Partially Defatted Sunflower Seed Flour has 2.6 times more Calcium, 1.7 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2 times more Selenium and 1.8 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.4 times more Potassium than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 500 calories:

Partially Defatted Sunflower Seed Flour has 3.2 times more Carbohydrate and 4.1 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 17.8 times more Fat, 18 times more Saturated Fat and 14.8 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Partially Defatted Sunflower Seed Flour 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:

Sunflower Seed FlourVS AcornsSunflower SeedsVS AcornsSunflower Seed FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Sunflower Seed FlourVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seed Flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: