Comparing Nutrients in 500 calories Sunflower Seed Flour VS Garland Chrysanthemum

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Garland Chrysanthemum: 2083g

Sunflower Seed Flour has 13.6 times more energy per 100g than Garland Chrysanthemum. It has high energy density when compared to other foods. Raw Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Sunflower Seed Flour	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	48.4% 63g	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	21% 7.98g	164% 62.5g	38g per day for Men 19-50 years
Protein	132% 73.7g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	269% 2417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	282% 3.67mg	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	85% 340μg	922% 3688μg	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	2.2% 2mg	32.4% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6076% 7292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	17.5% 175mg	244% 2438mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	317% 2.85mg	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	127% 10mg	596% 47.7mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	854% 19.6mg	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	151% 1057mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	347% 11813mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	164% 2458mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	134% 14.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	51.5% 1904g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Garland Chrysanthemum Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Garland Chrysanthemum?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Garland Chrysanthemum:

• 500 calories of Sunflower Seed Flour have 1.8 times more Vitamin B1 and 2.2 times more Vitamin B5 than Garland Chrysanthemum.
• While 500 kcal of Raw Garland Chrysanthemum contain 787.8 times more Vitamin A, 7.4 times more Vitamin B2, 3.2 times more Vitamin B6, 10.8 times more Vitamin B9 and 14.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Garland Chrysanthemum provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Garland Chrysanthemum:

• 500 kcal of Raw Garland Chrysanthemum contain 13.9 times more Calcium, 4.7 times more Iron, 1.3 times more Magnesium, 6.5 times more Manganese, 115 times more Potassium, 534.3 times more Sodium, 1.9 times more Zinc and 166.2 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Garland Chrysanthemum contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Garland Chrysanthemum contain 4.7 times more Fat and 7.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Garland Chrysanthemum offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.