Comparing Nutrients in 500 calories Sunflower Seed Flour VS Asian Pears

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Asian Pears: 1191g

Sunflower Seed Flour has 7.8 times more energy per 100g than Asian Pears. It has high energy density when compared to other foods. Raw Asian Pears having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Asian Pears	4%	4%	92%

Macro Nutrients

	Sunflower Seed Flour	Asian Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	3.8% 0.64g	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	98% 127g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	113% 43g	38g per day for Men 19-50 years
Protein	132% 73.7g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Asian Pears	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	20% 0.26mg	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	24% 95μg	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	50.3% 45.2mg	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	NA	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44.6% 53.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Asian Pears	Recommended Dietary Allowance
Calcium	17.5% 175mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	66% 0.6mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	31% 0.71mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	28.4% 1051g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Asian Pears Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Flour have 45.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.3 times more Vitamin B3, 12.1 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Asian Pears.
• While 500 kcal of Raw Asian Pears contain 22.7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 500 calories of Asian Pears have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Raw Asian Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Asian Pears:

• 500 calories of Sunflower Seed Flour have 3.7 times more Calcium, 4.4 times more Copper, more Iron, 5.6 times more Magnesium, 4.2 times more Manganese, 8.1 times more Phosphorus, 75 times more Selenium and 31.9 times more Zinc than Asian Pears.
• While 500 kcal of Raw Asian Pears contain 14 times more Potassium and 91.7 times more Water than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 500 calories of Asian Pears lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 12.4 times more Protein than Asian Pears.
• While 500 kcal of Raw Asian Pears contain 2.3 times more Carbohydrate and 5.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Asian Pears offer comparable quantities of Energy per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Asian Pears provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.