Comparing Nutrients in 100 calories Sunflower Seed Flour VS Asian Pears

Weight per 100 calories

• Sunflower Seed Flour: 30.7g
• Asian Pears: 238g

Sunflower Seed Flour has 7.8 times more energy per 100g than Asian Pears. It has high energy density when compared to other foods. Raw Asian Pears having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Asian Pears	4%	4%	92%

Macro Nutrients

	Sunflower Seed Flour	Asian Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	0.038% 0.001g	0.15% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.45% 11g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	NA	23% 16.8g	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	22.6% 8.57g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Asian Pears	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.5% 0.98mg	1.8% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	4.03% 0.052mg	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	4.76% 19μg	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	0.44% 0.4mg	10% 9.05mg	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	NA	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Asian Pears	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	13.2% 0.12mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	4.54% 19mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	6.2% 0.14mg	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	3.74% 26mg	700mg per day for Men 19-50 years
Potassium	0.6% 20.6mg	8.47% 288mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	0.43% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.5mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.68% 210g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Asian Pears Nutrients Per 100 Kcal

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

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

• 100 calories of Sunflower Seed Flour have 45.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.3 times more Vitamin B3, 12.1 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Asian Pears.
• While 100 kcal of Raw Asian Pears contain 22.7 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 Asian Pears have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Raw Asian Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sunflower Seed Flour vs Asian Pears:

• 100 calories of Sunflower Seed Flour have 3.7 times more Calcium, 4.4 times more Copper, more Iron, 5.6 times more Magnesium, 4.2 times more Manganese, 8.1 times more Phosphorus, 75 times more Selenium and 31.9 times more Zinc than Asian Pears.
• While 100 kcal of Raw Asian Pears contain 14 times more Potassium and 91.7 times more Water than Partially Defatted Sunflower Seed Flour.
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 calories of Asian Pears lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seed Flour have 12.4 times more Protein than Asian Pears.
• While 100 kcal of Raw Asian Pears contain 2.3 times more Carbohydrate and 5.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Asian Pears offer comparable quantities of Energy per 100 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Asian Pears provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.