Comparing Nutrients in 100 calories SemolinaVS Oil Roasted Sunflower Seeds
Weight per 100 calories
Semolina
28g
Oil Roasted Sunflower Seeds
17g
Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Semolina, which is very high in comparison to other foods. Semolina having high energy density.
Discover which food has more nutrients per 100 calories - Semolina or Oil Roasted Sunflower Seeds?
Semolina VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Semolina or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Semolina vs Oil Roasted Sunflower Seeds:
100 calories of Semolina have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B2, 7.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 2 times more Vitamin B9 than Semolina.
100 calories of Semolina have insufficient amounts of Vitamin B2
Both Semolina as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Semolina vs Oil Roasted Sunflower Seeds:
100 kcal of Oil Roasted Sunflower Seed Kernels contain 5.8 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Semolina.
100 calories of Semolina lack sufficient amounts of Potassium
Both Semolina as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Semolina have 5.2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 29.7 times more Fat, 28.7 times more Saturated Fat, 52.9 times more Omega 6 and 1.7 times more Fiber than Semolina.
Both Semolina and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Semolina provide inadequate amounts of Omega 6
Both Semolina as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.