Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Semolina

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Semolina: 139g

Toasted Sunflower Seeds have 1.7 times more energy per 100g than Semolina. It has very high energy density when compared to other foods. Semolina having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Semolina?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Semolina	14%	3%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	78% 101g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	24.4% 9.3g	14.3% 5.4g	38g per day for Men 19-50 years
Protein	25% 14g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	11% 0.14mg	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% 192μg	25% 100μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Semolina	Recommended Dietary Allowance
Calcium	4.6% 46mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	29% 0.26mg	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	68.8% 5.5mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	37.4% 0.86mg	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	134% 935mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.48% 17.6g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Semolina?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Semolina:

• 500 calories of Toasted Sunflower Seeds have 2.1 times more Vitamin B2, 7.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Semolina.
• While 500 kcal of Semolina contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Semolina have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Semolina:

• 500 calories of Toasted Sunflower Seeds have 5.6 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Semolina.
• 500 calories of Semolina lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 31.5 times more Fat, 23.1 times more Saturated Fat, 55.3 times more Omega 6 and 1.7 times more Fiber than Semolina.
• While 500 kcal of Semolina contain 6.1 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Semolina offer comparable quantities of Energy per 500 calories.
• 500 calories of Semolina provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Semolina provide inadequate amounts of Omega 3 in 500 calories.