Comparing Nutrients in 100 calories Sunflower Seed Flour VS Kiwano

Weight per 100 calories

• Sunflower Seed Flour: 30.7g
• Kiwano: 227g

Sunflower Seed Flour has 7.4 times more energy per 100g than Kiwano. It has high energy density when compared to other foods. Horned melon having low energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seed Flour or Kiwano?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Kiwano	15%	23%	62%

Macro Nutrients

	Sunflower Seed Flour	Kiwano	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	NA	32g per day for Men 19-50 years
Omega 3	0.038% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.45% 11g	13.2% 17g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	NA	38g per day for Men 19-50 years
Protein	26.3% 14.7g	7.22% 4.05g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Kiwano	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	1.77% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.5% 0.98mg	4.73% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	2.62% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	11% 0.14mg	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	17% 68μg	1.7% 6.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	13.4% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Kiwano	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.95% 29.5mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	5.05% 0.045mg	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	25.4% 2.03mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	3.85% 0.089mg	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	30% 211mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	0.6% 20.6mg	8.22% 280mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	NA	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	0.3% 4.55mg	1500mg per day for Men 19-50 years
Zinc	14% 1.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.46% 202g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Kiwano Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seed Flour or Kiwano?

Lets compare vitamin content per 100 calories of Sunflower Seed Flour vs Kiwano:

• 100 calories of Sunflower Seed Flour have 17.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 10 times more Vitamin B9 than Kiwano.
• While 100 kcal of Horned melon contain 30.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 100 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 100 calories of Kiwano have insufficient amounts of Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Horned melon have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Sunflower Seed Flour vs Kiwano:

• 100 calories of Sunflower Seed Flour have 11.6 times more Copper, 6.8 times more Manganese, 2.5 times more Phosphorus and 1.4 times more Zinc than Kiwano.
• While 100 kcal of Horned melon contain 1.3 times more Iron, 13.6 times more Potassium and 88.2 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Kiwano contain similar levels of Calcium and Magnesium per 100 calories.
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seed Flour have 3.6 times more Protein than Kiwano.
• While 100 kcal of Horned melon contain 5.8 times more Fat and 1.6 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Kiwano offer comparable quantities of Energy per 100 calories.