Comparing Nutrients in 500 calories Sunflower Seed Flour VS Watermelon

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Watermelon: 1667g

Sunflower Seed Flour has 10.9 times more energy per 100g than Watermelon. It has high energy density when compared to other foods. Raw Watermelon having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Watermelon	7%	4%	89%

Macro Nutrients

	Sunflower Seed Flour	Watermelon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	4.9% 0.83g	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	143% 103g	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	77.2% 56g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	21% 7.98g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	132% 73.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Watermelon	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	57.7% 0.75mg	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	12.5% 50μg	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	150% 135mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Watermelon	Recommended Dietary Allowance
Calcium	17.5% 175mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	27.5% 0.63mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	41% 1524g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Watermelon Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Flour have 8.9 times more Vitamin B1, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Watermelon.
• While 500 kcal of Raw Watermelon contain 152.1 times more Vitamin A and 67.7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Watermelon provide similar amounts of Vitamin B2 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 Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Flour have 1.5 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 4.8 times more Manganese, 5.8 times more Phosphorus, 13.4 times more Selenium and 4.6 times more Zinc than Watermelon.
• While 500 kcal of Raw Watermelon contain 18.2 times more Potassium and 133 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 7.3 times more Protein than Watermelon.
• While 500 kcal of Raw Watermelon contain 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Watermelon offer comparable quantities of Energy and Fiber per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Watermelon provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.