Comparing Nutrients in 100 calories MisoVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Miso

50.5g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 3 times more energy per unit of mass than Miso, which is very high in comparison to other foods. Miso having above average energy density.

Which food has more nutrients per 100 calories - Miso or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Miso

25%

26%

49%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Misovs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.13%3.04g

Fat

8.93%8.67g

3.04 gvs8.67 g

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

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1.6%0.52g

Saturated Fat

3.73%1.2g

0.52 gvs1.2 g

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

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12.8%0.2g

Omega 3

0.86%0.014g

0.2 gvs0.014 g

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

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7.36%1.25g

Omega 6

34%5.78g

1.25 gvs5.78 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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9.86%13g

Carbohydrate

2.97%3.87g

13 gvs3.87 g

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

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4.3%3.13g

Sugars

0.72%0.53g

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

3.13 gvs0.53 g

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

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4.18%3.03g

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]

3.03 gvs0 g

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

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%0g

Glucose

%0.13g

0 gvs0.13 g

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

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%0g

Sucrose

%0.4g

0 gvs0.4 g

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

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7.18%2.73g

Fiber

4.7%1.8g

2.73 gvs1.8 g

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

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11.5%6.46g

Protein

6.05%3.4g

6.46 gvs3.4 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Misovs Oil Roasted Sunflower Seeds

0.22%2.02μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.02 μgvs0 μg

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

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4.12%0.049mg

Vitamin B1

4.5%0.054mg

Thiamine

0.049 mgvs0.054 mg

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

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9.05%0.12mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.12 mgvs0.047 mg

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

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2.86%0.46mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.7 mg

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

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3.4%0.17mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.17 mgvs1.17 mg

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

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7.73%0.1mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.1 mgvs0.13 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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2.4%9.6μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

9.6 μgvs39.5 μg

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

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1.7%0.04μg

Vitamin B12

0%0μg

Cobalamin

0.04 μgvs0 μg

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

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0%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 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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0.034%0.005mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.005 mgvs6.14 mg

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

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12.3%14.8μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

14.8 μgvs0.52 μg

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

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Minerals

Misovs Oil Roasted Sunflower Seeds

2.88%28.8mg

Calcium

1.47%14.7mg

28.8 mgvs14.7 mg

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

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23.6%0.21mg

Copper

34%0.3mg

0.21 mgvs0.3 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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15.7%1.26mg

Iron

9.04%0.72mg

1.26 mgvs0.72 mg

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

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5.77%24.2mg

Magnesium

5.1%21.5mg

24.2 mgvs21.5 mg

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

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19%0.43mg

Manganese

15.3%0.35mg

0.43 mgvs0.35 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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11.5%80.3mg

Phosphorus

27.5%192mg

80.3 mgvs192 mg

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

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3.1%106mg

Potassium

2.4%81.6mg

106 mgvs81.6 mg

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

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6.43%3.54μg

Selenium

24%13.2μg

3.54 μgvs13.2 μg

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

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126%1883mg

Sodium

0.034%0.51mg

1883 mgvs0.51 mg

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

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11.8%1.3mg

Zinc

8%0.88mg

1.3 mgvs0.88 mg

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

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0.59%21.7g

Water

0.007%0.26g

21.7 gvs0.26 g

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

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Lets compare vitamin content per 100 calories of Miso vs Oil Roasted Sunflower Seeds:

Miso has 2.5 times more Vitamin B2, more Vitamin B12 and 28.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 6.9 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 1215.1 times more Vitamin E than Miso.
Both Miso and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.
Both Miso as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Miso vs Oil Roasted Sunflower Seeds:

Miso has 2 times more Calcium, 1.7 times more Iron, 1.2 times more Manganese, 1.3 times more Potassium, 3715.4 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.4 times more Phosphorus and 3.7 times more Selenium than Miso.
Both Miso and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Miso has 14.9 times more Omega 3, 3.3 times more Carbohydrate, 6 times more Sugars, more Fructose, 1.5 times more Fiber and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Fat, 2.3 times more Saturated Fat and 4.6 times more Omega 6 than Miso.
Both Miso and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Miso as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MisoVS NattoOil Roasted Sunflower SeedsVS NattoMisoVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories MisoVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Miso or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: