Comparing Nutrients in 500 calories Sunflower Seed Flour VS Kanpyo

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Kanpyo: 194g

Sunflower Seed Flour has 1.3 times more energy per 100g than Kanpyo. It has high energy density when compared to other foods. Dried gourd strips having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Kanpyo	11%	2%	87%

Macro Nutrients

	Sunflower Seed Flour	Kanpyo	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	1.1% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.27% 0.087g	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	2.8% 0.47g	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	97% 126g	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	50% 19g	38g per day for Men 19-50 years
Protein	132% 73.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Kanpyo	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	99% 4.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	79.3% 1.03mg	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	29.6% 118μg	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	0.43% 0.39mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Kanpyo	Recommended Dietary Allowance
Calcium	17.5% 175mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	93% 0.84mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	96% 2.2mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	90% 3066mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	9.16% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	1.94% 29mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	103% 11.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	1.05% 38.7g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Kanpyo Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Flour have more Vitamin B1, 4.8 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Kanpyo.
• Both Sunflower Seed Flour and Kanpyo provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Kanpyo have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Dried gourd strips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Kanpyo:

• 500 calories of Sunflower Seed Flour have 3.1 times more Copper, 2.2 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus and 17.7 times more Selenium than Kanpyo.
• While 500 kcal of Dried gourd strips contain 3.1 times more Calcium, 29.8 times more Potassium and 1.5 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Kanpyo contain similar levels of Iron per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 500 calories of Kanpyo lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 4.4 times more Protein than Kanpyo.
• While 500 kcal of Dried gourd strips contain 2.3 times more Carbohydrate and 2.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Kanpyo offer comparable quantities of Energy per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Dried gourd strips provide inadequate amounts of Omega 6 in 500 calories.