Comparing Nutrients in 100 calories Salted Soy ChipsVS Sunflower Seeds

Weight per 100 calories

Salted Soy Chips

26g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Salted Soy Chips or Crisps Snacks, which is very high in comparison to other foods. Salted Soy Chips having high energy density.

Which food has more nutrients per 100 calories - Salted Soy Chips or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Salted Soy Chips

28%

17%

55%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Salted Soy Chipsvs 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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1.97%1.9g

Fat

9.1%8.8g

1.9 gvs8.8 g

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

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0.89%0.29g

Saturated Fat

2.4%0.76g

0.29 gvs0.76 g

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

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6.46%0.1g

Omega 3

0.64%0.01g

0.1 gvs0.01 g

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

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5.53%0.94g

Omega 6

23.2%3.95g

0.94 gvs3.95 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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10.6%14g

Carbohydrate

2.63%3.42g

14 gvs3.42 g

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

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0.64%0.47g

Sugars

0.62%0.45g

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

0.47 gvs0.45 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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Sucrose

%0.43g

NA gvs0.43 g

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

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2.4%0.91g

Fiber

3.88%1.47g

0.91 gvs1.47 g

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

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12.3%6.9g

Protein

6.35%3.56g

6.9 gvs3.56 g

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

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Vitamins

Salted Soy Chipsvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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7.2%0.086mg

Vitamin B1

21%0.25mg

Thiamine

0.086 mgvs0.25 mg

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

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6.97%0.091mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.091 mgvs0.061 mg

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

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4.83%0.77mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.77 mgvs1.43 mg

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

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7.27%0.36mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.36 mgvs0.19 mg

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

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10.2%0.13mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.13 mgvs0.23 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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15.6%62.3μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

62.3 μgvs39 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

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 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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1.75%0.26mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.26 mgvs6.02 mg

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

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2.58%3.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.1 μgvs0 μg

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

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Minerals

Salted Soy Chipsvs Sunflower Seeds

4.44%44.4mg

Calcium

1.34%13.4mg

44.4 mgvs13.4 mg

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

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71%0.64mg

Copper

34.2%0.31mg

0.64 mgvs0.31 mg

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

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0%0μg

Fluoride

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

0 μgvsNA μg

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

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17%1.35mg

Iron

11.2%0.9mg

1.35 mgvs0.9 mg

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

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10.5%44mg

Magnesium

13.3%55.7mg

44 mgvs55.7 mg

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

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23%0.53mg

Manganese

14.5%0.33mg

0.53 mgvs0.33 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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0.26%1.8mg

Phosphorus

16%113mg

1.8 mgvs113 mg

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

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0.053%1.8mg

Potassium

3.25%110mg

1.8 mgvs110 mg

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

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5.7%3.14μg

Selenium

16.5%9.08μg

3.14 μgvs9.08 μg

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

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14.6%219mg

Sodium

0.1%1.54mg

219 mgvs1.54 mg

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

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3.54%0.39mg

Zinc

7.8%0.86mg

0.39 mgvs0.86 mg

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

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0.06%2.2g

Water

0.022%0.81g

2.2 gvs0.81 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 Salted Soy Chips vs Sunflower Seeds:

Salted Soy Chips or Crisps Snacks have 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 23 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
Both Salted Soy Chips or Crisps Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Salted Soy Chips vs Sunflower Seeds:

Salted Soy Chips or Crisps Snacks have 3.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Manganese and 141.9 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Magnesium, 62.2 times more Phosphorus, 60.7 times more Potassium, 2.9 times more Selenium and 2.2 times more Zinc than Salted Soy Chips or Crisps Snacks.

Comparison of macro-nutrients per 100 calories:

Salted Soy Chips or Crisps Snacks have 10.1 times more Omega 3, 4 times more Carbohydrate and 1.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.6 times more Fat, 2.7 times more Saturated Fat, 4.2 times more Omega 6 and 1.6 times more Fiber than Salted Soy Chips or Crisps Snacks.
Both Salted Soy Chips or Crisps Snacks and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Salted Soy Chips or Crisps Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Salted Soy ChipsVS Popcorn, microwave, regular (butter) flavor, made with palm oilSunflower SeedsVS Popcorn, microwave, regular (butter) flavor, made with palm oilSalted Soy ChipsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Salted Soy ChipsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Salted Soy Chips or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: