Comparing Nutrients in 300 calories Mangos VS Sunflower Seed Flour

Weight per 300 calories

• Mangos: 500g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 5.4 times more energy per unit of mass than Raw Mangos, which is high in comparison to other foods. Mangos having low energy density.

Discover which food has more nutrients per 300 calories - Mangos or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Mangos	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	25.4% 33g	130g per day for Men 19-50 years
Sugars	94% 68.3g	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	32.3% 23.4g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 35g	NA	g per day for Men 19-50 years
Fiber	21% 8g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Mangos	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	30% 270μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	53.3% 0.69mg	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	53.8% 215μg	51% 204μg	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	202% 182mg	1.33% 1.2mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	5.5% 55mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	175% 1.58mg	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	10% 0.8mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	79% 1.8mg	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	10% 70mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	11.3% 417g	0.19% 6.87g	3700g per day for Men 19-50 years

Mangos VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mangos or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Mangos vs Sunflower Seed Flour:

• 300 calories of Mangos have 146.7 times more Vitamin A and 152.1 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 20.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 6.2 times more Vitamin B5 than Raw Mangos.
• Both Mangos and Sunflower Seed Flour provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mangos as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mangos vs Sunflower Seed Flour:

• 300 calories of Mangos have 13.6 times more Potassium and 60.7 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.9 times more Calcium, 2.8 times more Copper, 7.6 times more Iron, 6.4 times more Magnesium, 5.8 times more Manganese, 9.1 times more Phosphorus, 17.9 times more Selenium and 10.1 times more Zinc than Raw Mangos.
• 300 calories of Mangos lack sufficient amounts of Calcium, Selenium and Zinc
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mangos have 138.6 times more Omega 3, 2.3 times more Carbohydrate and 1.7 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 10.8 times more Protein than Raw Mangos.
• Both Mangos and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Raw Mangos as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.