Comparing Nutrients in 500 calories Sunflower SeedsVS Low-fat Soy Flour

Weight per 500 calories

Sunflower Seeds

85.6g

Low-fat Soy Flour

134g

Sunflower Seeds have 1.6 times more energy per 100g than Low-fat Soy Flour. It has very high energy density when compared to other foods. Low-fat Soy Flour having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Low-fat Soy Flour?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Low-fat Soy Flour

50%

20%

30%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Low-fat Soy Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

12.3%12g

44 gvs12 g

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

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12%3.8g

Saturated Fat

5.4%1.73g

3.8 gvs1.73 g

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

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3.2%0.051g

Omega 3

46.6%0.75g

0.051 gvs0.75 g

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

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116%19.7g

Omega 6

29%4.9g

19.7 gvs4.9 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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13%17g

Carbohydrate

31.7%41g

17 gvs41 g

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

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3.1%2.24g

Sugars

17.3%12.5g

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

2.24 gvs12.5 g

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

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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 .

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Glucose

NA gvsNA g

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

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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

56.6%21.5g

7.36 gvs21.5 g

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

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31.8%17.8g

Protein

120%67g

17.8 gvs67 g

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

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Vitamins

Sunflower Seedsvs Low-fat Soy Flour

0.29%2.57μg

Vitamin A

0.3%2.7μg

RAE, retinol activity equivalents

2.57 μgvs2.7 μg

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

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106%1.27mg

Vitamin B1

122%1.46mg

Thiamine

1.27 mgvs1.46 mg

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

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23.4%0.3mg

Vitamin B2

29%0.38mg

Riboflavin

0.3 mgvs0.38 mg

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

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44.6%7.14mg

Vitamin B3

24.8%3.97mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs3.97 mg

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

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19.3%0.97mg

Vitamin B5

41.7%2.1mg

Pantothenic acid

0.97 mgvs2.1 mg

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

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88.6%1.15mg

Vitamin B6

109%1.4mg

Pyridoxine

1.15 mgvs1.4 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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48.6%194μg

Vitamin B9

97%388μg

Folates and Folic Acid

194 μgvs388 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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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201%30mg

Vitamin E

4.93%0.74mg

Tocopherols and Tocotrienols

30 mgvs0.74 mg

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

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0%0μg

Vitamin K

4.37%5.24μg

Phytomenadione or phylloquinone

0 μgvs5.24 μg

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

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Minerals

Sunflower Seedsvs Low-fat Soy Flour

6.68%66.8mg

Calcium

38.3%383mg

66.8 mgvs383 mg

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

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171%1.54mg

Copper

239%2.15mg

1.54 mgvs2.15 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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56%4.5mg

Iron

138%11mg

4.5 mgvs11 mg

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

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66.3%278mg

Magnesium

91%383mg

278 mgvs383 mg

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

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72.6%1.67mg

Manganese

184%4.23mg

1.67 mgvs4.23 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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80.7%565mg

Phosphorus

130%907mg

565 mgvs907 mg

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

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16.2%552mg

Potassium

82.6%2809mg

552 mgvs2809 mg

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

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82.5%45.4μg

Selenium

144%79μg

45.4 μgvs79 μg

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

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0.51%7.7mg

Sodium

0.81%12mg

7.7 mgvs12 mg

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

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39%4.3mg

Zinc

50%5.5mg

4.3 mgvs5.5 mg

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

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0.11%4.05g

Water

0.17%6.2g

4.05 gvs6.2 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Low-fat Soy Flour:

Dried Sunflower Seed Kernels have 1.8 times more Vitamin B3 and 40.7 times more Vitamin E than Low-fat Soy Flour.
While Low-fat Soy Flour contains 2.2 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Low-fat Soy Flour have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Low-fat Soy Flour:

Low-fat Soy Flour contains 5.7 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 5.1 times more Potassium, 1.7 times more Selenium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 3.7 times more Fat, 2.2 times more Saturated Fat and 4 times more Omega 6 than Low-fat Soy Flour.
While Low-fat Soy Flour contains 14.5 times more Omega 3, 2.4 times more Carbohydrate, 5.6 times more Sugars, 2.9 times more Fiber and 3.8 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Low-fat Soy Flour have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsLow-fat Soy FlourVS Roasted Sunflower SeedsSunflower SeedsVS Defatted Soy MealLow-fat Soy FlourVS Defatted Soy Meal

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Low-fat Soy Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Low-fat Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: