Comparing Nutrients in 300 calories Salted Soy ChipsVS Sunflower Seeds

Weight per 300 calories

Salted Soy Chips

78g

Sunflower Seeds

51.4g

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 300 calories - Salted Soy Chips or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Salted Soy Chips

28%

17%

55%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Salted Soy Chipsvs 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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5.9%5.73g

Fat

27.3%26.4g

5.73 gvs26.4 g

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

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2.7%0.86g

Saturated Fat

7.15%2.3g

0.86 gvs2.3 g

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

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19.4%0.31g

Omega 3

1.93%0.031g

0.31 gvs0.031 g

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

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16.6%2.82g

Omega 6

69.7%12g

2.82 gvs12 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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32%41.4g

Carbohydrate

7.9%10.3g

41.4 gvs10.3 g

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

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1.93%1.4g

Sugars

1.86%1.35g

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

1.4 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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7.18%2.73g

Fiber

11.6%4.4g

2.73 gvs4.4 g

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

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37%20.6g

Protein

19%10.7g

20.6 gvs10.7 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

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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21.6%0.26mg

Vitamin B1

63.4%0.76mg

Thiamine

0.26 mgvs0.76 mg

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

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21%0.27mg

Vitamin B2

14%0.18mg

Riboflavin

0.27 mgvs0.18 mg

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

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14.5%2.32mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

2.32 mgvs4.3 mg

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

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22%1.1mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.1 mgvs0.58 mg

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

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30.7%0.4mg

Vitamin B6

53%0.69mg

Pyridoxine

0.4 mgvs0.69 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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46.8%187μg

Vitamin B9

29%117μg

Folates and Folic Acid

187 μgvs117 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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5.25%0.79mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.79 mgvs18 mg

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

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7.73%9.27μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.27 μgvs0 μg

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

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Minerals

Salted Soy Chipsvs Sunflower Seeds

13.3%133mg

Calcium

4%40mg

133 mgvs40 mg

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

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213%1.9mg

Copper

103%0.92mg

1.9 mgvs0.92 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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50.6%4.05mg

Iron

33.7%2.7mg

4.05 mgvs2.7 mg

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

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31.5%132mg

Magnesium

39.8%167mg

132 mgvs167 mg

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

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69%1.6mg

Manganese

43.6%1mg

1.6 mgvs1 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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0.78%5.45mg

Phosphorus

48.4%339mg

5.45 mgvs339 mg

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

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0.16%5.45mg

Potassium

9.75%331mg

5.45 mgvs331 mg

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

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17%9.43μg

Selenium

49.5%27.2μg

9.43 μgvs27.2 μg

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

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43.7%656mg

Sodium

0.31%4.62mg

656 mgvs4.62 mg

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

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10.6%1.17mg

Zinc

23.3%2.57mg

1.17 mgvs2.57 mg

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

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0.18%6.62g

Water

0.066%2.43g

6.62 gvs2.43 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 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Salted Soy Chips or Crisps Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Salted Soy ChipsVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Salted Soy Chips or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: