Comparing Nutrients in 500 calories Sunflower Seed Flour VS Shallots

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Shallots: 694g

Sunflower Seed Flour has 4.5 times more energy per 100g than Shallots. It has high energy density when compared to other foods. Raw Shallots having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Shallots	13%	1%	86%

Macro Nutrients

	Sunflower Seed Flour	Shallots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	1.5% 0.26g	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	89.7% 117g	130g per day for Men 19-50 years
Sugars	NA	75.4% 54.7g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	132% 73.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Shallots	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	184% 2.4mg	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	59% 236μg	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	61.7% 55.6mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Shallots	Recommended Dietary Allowance
Calcium	17.5% 175mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	68% 0.61mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	88% 2.03mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	68.2% 2319mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	15% 554g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Shallots Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Flour have 11.7 times more Vitamin B1, 2.9 times more Vitamin B2, 8.1 times more Vitamin B3, 5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Shallots.
• While 500 kcal of Raw Shallots contain 2.1 times more Vitamin B6 and 27.9 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 Shallots have insufficient amounts of Vitamin B3
• Both Partially Defatted Sunflower Seed Flour as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Flour have 4.3 times more Copper, 1.2 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 10.7 times more Selenium and 2.7 times more Zinc than Shallots.
• While 500 kcal of Raw Shallots contain 1.5 times more Calcium, 22.6 times more Potassium and 48.4 times more Water than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 4.2 times more Protein than Shallots.
• While 500 kcal of Raw Shallots contain 2.1 times more Carbohydrate and 2.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Shallots offer comparable quantities of Energy per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.