Comparing Nutrients in 500 calories Cooked Quinoa VS Sunflower Seeds

Weight per 500 calories

• Cooked Quinoa: 417g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.9 times more energy per unit of mass than Cooked Quinoa, which is very high in comparison to other foods. Cooked Quinoa having average energy density.

Which food has more nutrients per 500 calories - Cooked Quinoa or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Quinoa	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	13% 17g	130g per day for Men 19-50 years
Sugars	5% 3.63g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	88.6% 1.15mg	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	43.8% 175μg	48.6% 194μg	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% 0mg	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	17.5% 2.63mg	201% 30mg	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

	Cooked Quinoa	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	171% 1.54mg	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	77.6% 6.2mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	72.6% 1.67mg	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	90% 633mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	8.06% 298g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Quinoa vs Sunflower Seeds:

• Cooked Quinoa has 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 4.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 11.5 times more Vitamin E than Cooked Quinoa.
• Both Cooked Quinoa and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Cooked Quinoa as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Quinoa vs Sunflower Seeds:

• Cooked Quinoa has 1.4 times more Iron, 1.6 times more Manganese, 1.3 times more Potassium and 73.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper and 3.9 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Dried Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Quinoa has 6.9 times more Omega 3, 5.2 times more Carbohydrate, 1.6 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Fat, 4 times more Saturated Fat and 4.9 times more Omega 6 than Cooked Quinoa.
• Both Cooked Quinoa and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Cooked Quinoa as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.