Comparing Nutrients in 300 calories Low-fat Soy FlourVS Sunflower Seeds

Weight per 300 calories

Low-fat Soy Flour

80.6g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Low-fat Soy Flour, which is very high in comparison to other foods. Low-fat Soy Flour having high energy density.

Which food has more nutrients per 300 calories - Low-fat Soy Flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Low-fat Soy Flour

50%

20%

30%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Low-fat Soy Flourvs 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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7.4%7.18g

Fat

27.3%26.4g

7.18 gvs26.4 g

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

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3.25%1.04g

Saturated Fat

7.15%2.3g

1.04 gvs2.3 g

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

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28%0.45g

Omega 3

1.93%0.031g

0.45 gvs0.031 g

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

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17.4%2.95g

Omega 6

69.7%12g

2.95 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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19%24.7g

Carbohydrate

7.9%10.3g

24.7 gvs10.3 g

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

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10.4%7.52g

Sugars

1.86%1.35g

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

7.52 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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34%13g

Fiber

11.6%4.4g

13 gvs4.4 g

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

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71.7%40g

Protein

19%10.7g

40 gvs10.7 g

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

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Vitamins

Low-fat Soy Flourvs Sunflower Seeds

0.18%1.6μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

1.6 μgvs1.54 μg

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

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73%0.88mg

Vitamin B1

63.4%0.76mg

Thiamine

0.88 mgvs0.76 mg

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

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17.4%0.23mg

Vitamin B2

14%0.18mg

Riboflavin

0.23 mgvs0.18 mg

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

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15%2.38mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

2.38 mgvs4.3 mg

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

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25%1.25mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.25 mgvs0.58 mg

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

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65%0.85mg

Vitamin B6

53%0.69mg

Pyridoxine

0.85 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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58.3%233μg

Vitamin B9

29%117μg

Folates and Folic Acid

233 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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2.96%0.44mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.44 mgvs18 mg

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

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2.62%3.15μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.15 μgvs0 μg

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

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Minerals

Low-fat Soy Flourvs Sunflower Seeds

23%230mg

Calcium

4%40mg

230 mgvs40 mg

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

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143%1.3mg

Copper

103%0.92mg

1.3 mgvs0.92 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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82.7%6.6mg

Iron

33.7%2.7mg

6.6 mgvs2.7 mg

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

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54.7%230mg

Magnesium

39.8%167mg

230 mgvs167 mg

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

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110%2.54mg

Manganese

43.6%1mg

2.54 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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77.8%544mg

Phosphorus

48.4%339mg

544 mgvs339 mg

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

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49.6%1685mg

Potassium

9.75%331mg

1685 mgvs331 mg

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

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86.4%47.5μg

Selenium

49.5%27.2μg

47.5 μgvs27.2 μg

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

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0.48%7.26mg

Sodium

0.31%4.62mg

7.26 mgvs4.62 mg

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

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30%3.3mg

Zinc

23.3%2.57mg

3.3 mgvs2.57 mg

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

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0.1%3.7g

Water

0.066%2.43g

3.7 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 Low-fat Soy Flour vs Sunflower Seeds:

Low-fat Soy Flour has 1.2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B3 and 40.7 times more Vitamin E than Low-fat Soy Flour.
Both Low-fat Soy Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Low-fat Soy Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Low-fat Soy Flour vs Sunflower Seeds:

Low-fat Soy Flour has 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 300 calories:

Low-fat Soy Flour has 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.
While Dried Sunflower Seed Kernels contain 3.7 times more Fat, 2.2 times more Saturated Fat and 4 times more Omega 6 than Low-fat Soy Flour.
Both Low-fat Soy Flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Low-fat Soy Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Low-fat Soy FlourVS Defatted Soy MealSunflower SeedsVS Defatted Soy MealLow-fat Soy FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Low-fat Soy FlourVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Low-fat Soy Flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: