Comparing Nutrients in 500 calories Refined Sorghum FlourVS Sunflower Seeds

Weight per 500 calories

Refined Sorghum Flour

140g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Refined Unenriched Sorghum Flour, which is very high in comparison to other foods. Refined Sorghum Flour having high energy density.

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

Macros Ratio

Protein Fat Carbs

Refined Sorghum Flour

11%

86%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Refined Sorghum 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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1.8%1.74g

Fat

45.4%44g

1.74 gvs44 g

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

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1.33%0.42g

Saturated Fat

12%3.8g

0.42 gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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3.9%0.67g

Omega 6

116%19.7g

0.67 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

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

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82.8%108g

Carbohydrate

13%17g

108 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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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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%0.48g

Glucose

0.48 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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7%2.66g

Fiber

19.4%7.36g

2.66 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 .

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Vitamins

Refined Sorghum Flourvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

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10.5%0.13mg

Vitamin B1

106%1.27mg

Thiamine

0.13 mgvs1.27 mg

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

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0.54%0.007mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.007 mgvs0.3 mg

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

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11.6%1.86mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.86 mgvs7.14 mg

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

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5.15%0.26mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.26 mgvs0.97 mg

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

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7.33%0.095mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.095 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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Vitamin B9

48.6%194μg

Folates and Folic Acid

NA μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.93%0.84mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.84 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA 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

Refined Sorghum Flourvs Sunflower Seeds

0.84%8.4mg

Calcium

6.68%66.8mg

8.4 mgvs66.8 mg

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

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1.4%0.013mg

Copper

171%1.54mg

0.013 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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17%1.36mg

Iron

56%4.5mg

1.36 mgvs4.5 mg

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

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10.3%43.4mg

Magnesium

66.3%278mg

43.4 mgvs278 mg

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

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26%0.6mg

Manganese

72.6%1.67mg

0.6 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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17.4%122mg

Phosphorus

80.7%565mg

122 mgvs565 mg

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

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5.97%203mg

Potassium

16.2%552mg

203 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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0.093%1.4mg

Sodium

0.51%7.7mg

1.4 mgvs7.7 mg

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

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6%0.66mg

Zinc

39%4.3mg

0.66 mgvs4.3 mg

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

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0.45%16.7g

Water

0.11%4.05g

16.7 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 Refined Sorghum Flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 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 Refined Unenriched Sorghum Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Refined Sorghum Flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 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 500 calories:

Refined Unenriched Sorghum Flour has 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Refined Unenriched Sorghum Flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Refined Unenriched Sorghum Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Refined Sorghum FlourVS UNCLE BENS Cooked Parboiled Brown RiceSunflower SeedsVS UNCLE BENS Cooked Parboiled Brown RiceRefined Sorghum FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Refined Sorghum FlourVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: