Comparing Nutrients in 500 calories Sunflower Seed Flour VS Cooked Rice Noodles

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Cooked Rice Noodles: 463g

Sunflower Seed Flour has 3 times more energy per 100g than Cooked Rice Noodles. It has high energy density when compared to other foods. Cooked Rice Noodles having average energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Cooked Rice Noodles?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Sunflower Seed Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	0.52% 0.088g	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	85.5% 111g	130g per day for Men 19-50 years
Sugars	NA	0.19% 0.14g	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	12% 4.63g	38g per day for Men 19-50 years
Protein	132% 73.7g	14.8% 8.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cooked Rice Noodles	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	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	1.42% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	2.14% 0.028mg	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	1.16% 4.63μg	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% 0mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	17.5% 175mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	19.5% 0.18mg	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	8.1% 0.65mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	23% 0.53mg	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	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	0.54% 18.5mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	5.86% 88mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	9.24% 342g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Cooked Rice Noodles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Cooked Rice Noodles?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Cooked Rice Noodles:

• 500 calories of Sunflower Seed Flour have 58.7 times more Vitamin B1, 22 times more Vitamin B2, 33.6 times more Vitamin B3, 198.8 times more Vitamin B5, 41.6 times more Vitamin B6 and 73.5 times more Vitamin B9 than Cooked Rice Noodles.
• 500 calories of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Cooked Rice Noodles:

• 500 calories of Sunflower Seed Flour have 9.4 times more Calcium, 14.9 times more Copper, 15.7 times more Iron, 38.2 times more Magnesium, 5.7 times more Manganese, 11.4 times more Phosphorus, 4.3 times more Selenium and 6.6 times more Zinc than Cooked Rice Noodles.
• 500 calories of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron and Magnesium
• Both Partially Defatted Sunflower Seed Flour as well as Cooked Rice Noodles lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 1.7 times more Fiber and 8.9 times more Protein than Cooked Rice Noodles.
• While 500 kcal of Cooked Rice Noodles contain 2 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cooked Rice Noodles offer comparable quantities of Energy per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.