Comparing Nutrients in 100 calories Raw Quinoa VS Sunflower Seeds

Weight per 100 calories

• Raw Quinoa: 27g
• Sunflower Seeds: 17g

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

Which food has more nutrients per 100 calories - Raw Quinoa or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Quinoa	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	5% 1.9g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.03% 0.27μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.42% 0.66mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.5% 1.24mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.7% 124mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Raw Quinoa vs Sunflower Seeds:

• Raw Quinoa has 1.4 times more Vitamin B2 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 9.1 times more Vitamin E than Raw Quinoa.
• Both Raw Quinoa and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Quinoa as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Raw Quinoa vs Sunflower Seeds:

• Raw Quinoa has 1.4 times more Iron, 1.7 times more Manganese and 1.4 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper and 3.9 times more Selenium than Raw Quinoa.
• Both Raw Quinoa and Dried Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Quinoa has 6.9 times more Omega 3, 5.1 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Fat, 4 times more Saturated Fat and 4.9 times more Omega 6 than Raw Quinoa.
• Both Raw Quinoa and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Quinoa as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.