Comparing Nutrients in 500 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Sunflower Seed Flour

Weight per 500 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 92g
• Sunflower Seed Flour: 153g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	15% 4.78g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	42.3% 55g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0% 0g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 2.47g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.24g	21% 7.98g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.45mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	89% 1.15mg	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	54.3% 217μg	85% 340μg	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	1.42% 1.3mg	2.2% 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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.4% 64mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	292% 2.63mg	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	43.5% 3.48mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	132% 3.03mg	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% 1058mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	367% 5502mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	44% 4.84mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.31% 11.5g	3700g per day for Men 19-50 years

Dry Roasted Sunflower Seed Kernels From Shell With Salt VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Sunflower Seed Flour:

• 500 kcal of Partially Defatted Sunflower Seed Flour contain 50.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Sunflower Seed Flour:

• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 7.6 times more Potassium and 1195.7 times more Sodium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 2.7 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 4.5 times more Magnesium, 1.6 times more Manganese and 1.6 times more Zinc than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Sunflower Seed Flour contain similar levels of Phosphorus and Selenium per 500 calories.
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt lack sufficient amounts of Calcium
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 18.5 times more Fat, 22.6 times more Saturated Fat and 22.5 times more Omega 6 than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.9 times more Carbohydrate and 4.2 times more Protein than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 500 calories.