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

Weight per 300 calories

Soy Flour, defatted

92g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted

58%

39%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Oil 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 .

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1.15%1.1g

Fat

27%26g

1.1 gvs26 g

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

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0.39%0.12g

Saturated Fat

11%3.6g

0.12 gvs3.6 g

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

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3.6%0.058g

Omega 3

2.57%0.041g

0.058 gvs0.041 g

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

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2.54%0.43g

Omega 6

102%17.3g

0.43 gvs17.3 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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24%31g

Carbohydrate

8.92%11.6g

31 gvs11.6 g

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

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20.8%15g

Sugars

2.17%1.58g

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

15 gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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42.3%16g

Fiber

14%5.37g

16 gvs5.37 g

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

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84.3%47.2g

Protein

18%10g

47.2 gvs10 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 Oil 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 .

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53.4%0.64mg

Vitamin B1

13.5%0.16mg

Thiamine

0.64 mgvs0.16 mg

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

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18%0.23mg

Vitamin B2

11%0.14mg

Riboflavin

0.23 mgvs0.14 mg

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

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15%2.4mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs2.1 mg

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

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36.7%1.83mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

1.83 mgvs3.5 mg

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

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40.5%0.53mg

Vitamin B6

31%0.4mg

Pyridoxine

0.53 mgvs0.4 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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70%280μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

280 μgvs119 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.73%0.11mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.11 mgvs18.4 mg

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

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3.13%3.76μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

3.76 μgvs1.57 μg

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

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Minerals

Soy Flour, defattedvs Oil Roasted Sunflower Seeds

22%221mg

Calcium

4.4%44mg

221 mgvs44 mg

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

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414%3.73mg

Copper

102%0.91mg

3.73 mgvs0.91 mg

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

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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 .

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106%8.48mg

Iron

27%2.17mg

8.48 mgvs2.17 mg

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

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63.3%266mg

Magnesium

15.3%64.4mg

266 mgvs64.4 mg

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

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120%2.77mg

Manganese

46%1.05mg

2.77 mgvs1.05 mg

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

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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 .

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88.3%618mg

Phosphorus

82.5%577mg

618 mgvs577 mg

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

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64.3%2187mg

Potassium

7.2%245mg

2187 mgvs245 mg

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

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2.84%1.56μg

Selenium

72%39.6μg

1.56 μgvs39.6 μg

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

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1.22%18.3mg

Sodium

0.1%1.52mg

18.3 mgvs1.52 mg

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

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20.5%2.26mg

Zinc

24%2.64mg

2.26 mgvs2.64 mg

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

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0.18%6.65g

Water

0.021%0.78g

6.65 gvs0.78 g

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

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

Soy flour, defatted has 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B5 and 167.2 times more Vitamin E than Soy flour, defatted.
Both Soy flour, defatted and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
Both Soy flour, defatted as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

Soy flour, defatted has 5 times more Calcium, 4.1 times more Copper, 3.9 times more Iron, 4.1 times more Magnesium, 2.6 times more Manganese and 8.9 times more Potassium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 25.4 times more Selenium than Soy flour, defatted.
Both Soy flour, defatted and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soy flour, defatted has 1.4 times more Omega 3, 2.7 times more Carbohydrate, 9.6 times more Sugars, 3 times more Fiber and 4.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 23.2 times more Fat, 28.7 times more Saturated Fat and 40.2 times more Omega 6 than Soy flour, defatted.
Both Soy flour, defatted and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Soy flour, defatted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soy Flour, defattedVS Low-fat Soy FlourOil Roasted Sunflower SeedsVS Low-fat Soy FlourSoy Flour, defattedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: