Comparing Nutrients in 300 calories Soy Flour, defattedVS Roasted Sunflower Seeds

Weight per 300 calories

Soy Flour, defatted

92g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Soy flour, defatted, which is very high in comparison to other foods. Soy Flour, defatted having high energy density.

Which food has more nutrients per 300 calories - Soy Flour, defatted or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted

58%

39%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

1.15%1.1g

Fat

26.5%25.7g

1.1 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

0.39%0.12g

Saturated Fat

8.4%2.7g

0.12 gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

3.6%0.058g

Omega 3

2.22%0.036g

0.058 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

2.54%0.43g

Omega 6

99%17g

0.43 gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

24%31g

Carbohydrate

9.54%12.4g

31 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

20.8%15g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

42.3%16g

Fiber

15%5.72g

16 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

84.3%47.2g

Protein

17.8%9.96g

47.2 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soy Flour, defattedvs Roasted Sunflower Seeds

0.2%1.83μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.83 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

53.4%0.64mg

Vitamin B1

4.55%0.055mg

Thiamine

0.64 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

18%0.23mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.23 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

15%2.4mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

36.7%1.83mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.83 mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

40.5%0.53mg

Vitamin B6

32%0.41mg

Pyridoxine

0.53 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

70%280μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

280 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.73%0.11mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.11 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

3.13%3.76μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

3.76 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Soy Flour, defattedvs Roasted Sunflower Seeds

22%221mg

Calcium

3.6%36mg

221 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

414%3.73mg

Copper

105%0.94mg

3.73 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

106%8.48mg

Iron

24.5%1.96mg

8.48 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

63.3%266mg

Magnesium

16%66.5mg

266 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

120%2.77mg

Manganese

47.3%1.1mg

2.77 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

430%194μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

194 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

88.3%618mg

Phosphorus

85%595mg

618 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

64.3%2187mg

Potassium

13%438mg

2187 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

2.84%1.56μg

Selenium

74.3%41μg

1.56 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

1.22%18.3mg

Sodium

0.1%1.55mg

18.3 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

20.5%2.26mg

Zinc

24.8%2.73mg

2.26 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

0.18%6.65g

Water

0.017%0.62g

6.65 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Soy Flour, defatted vs Roasted Sunflower Seeds:

Soy flour, defatted has 11.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 122.2 times more Vitamin E than Soy flour, defatted.
Both Soy flour, defatted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Flour, defatted vs Roasted Sunflower Seeds:

Soy flour, defatted has 6.1 times more Calcium, 4 times more Copper, 4.3 times more Iron, 4 times more Magnesium, 2.5 times more Manganese and 5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 26.2 times more Selenium than Soy flour, defatted.
Both Soy flour, defatted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soy flour, defatted has 1.6 times more Omega 3, 2.5 times more Carbohydrate, 10.7 times more Sugars, 2.8 times more Fiber and 4.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 22.9 times more Fat, 21.6 times more Saturated Fat and 39.2 times more Omega 6 than Soy flour, defatted.
Both Soy flour, defatted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Soy flour, defatted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soy Flour, defattedVS Low-fat Soy FlourRoasted Sunflower SeedsVS Low-fat Soy FlourSoy Flour, defattedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Soy Flour, defattedVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Soy Flour, defatted or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: