Comparing Nutrients in 300 calories Green Anjou Pears VS Sunflower Seed Flour

Weight per 300 calories

• Green Anjou Pears: 455g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 4.9 times more energy per unit of mass than Raw Green Anjou Pears, which is high in comparison to other foods. Green Anjou Pears having low energy density.

Discover which food has more nutrients per 300 calories - Green Anjou Pears or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Green Anjou Pears	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	25.4% 33g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	38% 27.5g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	37% 14g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	3.57% 2g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.51% 4.55μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	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	10.2% 41μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.64% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	5% 50mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	13.6% 1.1mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.58% 32mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	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	8.44% 59mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.55mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.19% 6.87g	3700g per day for Men 19-50 years

Green Anjou Pears VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Green Anjou Pears or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Green Anjou Pears vs Sunflower Seed Flour:

• 300 calories of Green Anjou Pears have 16.7 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 64.5 times more Vitamin B1, 2.4 times more Vitamin B2, 9.8 times more Vitamin B3, 31.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Green Anjou Pears.
• 300 calories of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Green Anjou Pears as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Green Anjou Pears vs Sunflower Seed Flour:

• 300 calories of Green Anjou Pears have 9.4 times more Potassium and 55.1 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.1 times more Calcium, 4.5 times more Copper, 5.6 times more Iron, 10 times more Magnesium, 8.3 times more Manganese, 10.7 times more Phosphorus, more Selenium and 10 times more Zinc than Raw Green Anjou Pears.
• 300 calories of Green Anjou Pears 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 Green Anjou Pears have 2.2 times more Carbohydrate and 2.9 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 22.1 times more Protein than Raw Green Anjou Pears.
• Both Green Anjou Pears and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Green Anjou Pears provide inadequate amounts of Protein