Comparing Nutrients in 500 calories Sunflower Seeds VS Incaparina, dry mix (corn and soy flours), unprepared

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Incaparina, dry mix (corn and soy flours), unprepared: 132g

Sunflower Seeds have 1.5 times more energy per 100g than Incaparina, dry mix (corn and soy flours), unprepared. It has very high energy density when compared to other foods. Incaparina, dry mix (corn and soy flours), unprepared having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Incaparina, dry mix (corn and soy flours), unprepared?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Sunflower Seeds	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.6% 7.36g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	61.4% 80g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	34.4% 13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	259% 2335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	223% 35.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	70% 0.91mg	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	48.6% 194μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.5% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	3.17% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	79% 792mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	89.4% 0.8mg	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	56% 4.5mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	92% 2.1mg	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	80.7% 565mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.35% 5.28mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.27% 9.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Incaparina, dry mix (corn and soy flours), unprepared:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B6 and 63.4 times more Vitamin E than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 909.1 times more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.

Comparing minerals per 500 calories for Sunflower Seeds vs Incaparina, dry mix (corn and soy flours), unprepared:

• Dried Sunflower Seed Kernels have 1.9 times more Copper and 2.4 times more Selenium than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 11.9 times more Calcium, 6.5 times more Iron, 1.3 times more Manganese, 2.5 times more Potassium and 7.1 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6 times more Fat than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 4.7 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.