Comparing Nutrients in 500 calories MisoVS Sunflower Seeds

Weight per 500 calories

Miso

253g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.9 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 500 calories - Miso or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Miso

25%

26%

49%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Misovs Sunflower Seeds

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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15.6%15g

Fat

45.4%44g

15 gvs44 g

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

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8.1%2.6g

Saturated Fat

12%3.8g

2.6 gvs3.8 g

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

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64%1.02g

Omega 3

3.2%0.051g

1.02 gvs0.051 g

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

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37%6.26g

Omega 6

116%19.7g

6.26 gvs19.7 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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49.3%64g

Carbohydrate

13%17g

64 gvs17 g

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

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21.6%15.7g

Sugars

3.1%2.24g

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

15.7 gvs2.24 g

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

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21%15g

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]

15 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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36%13.6g

Fiber

19.4%7.36g

13.6 gvs7.36 g

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

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57.7%32.3g

Protein

31.8%17.8g

32.3 gvs17.8 g

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

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Vitamins

Misovs Sunflower Seeds

1.12%10μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

10 μgvs2.57 μg

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

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20.6%0.25mg

Vitamin B1

106%1.27mg

Thiamine

0.25 mgvs1.27 mg

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

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45.3%0.59mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.59 mgvs0.3 mg

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

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14.3%2.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs7.14 mg

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

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17%0.85mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.85 mgvs0.97 mg

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

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38.7%0.5mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.5 mgvs1.15 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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12%48μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

48 μgvs194 μg

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

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8.4%0.2μg

Vitamin B12

0%0μg

Cobalamin

0.2 μgvs0 μg

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

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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0.17%0.025mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.025 mgvs30 mg

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

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61.7%74μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

74 μgvs0 μg

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

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Minerals

Misovs Sunflower Seeds

14.4%144mg

Calcium

6.68%66.8mg

144 mgvs66.8 mg

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

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118%1.06mg

Copper

171%1.54mg

1.06 mgvs1.54 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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78.6%6.3mg

Iron

56%4.5mg

6.3 mgvs4.5 mg

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

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29%121mg

Magnesium

66.3%278mg

121 mgvs278 mg

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

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94%2.17mg

Manganese

72.6%1.67mg

2.17 mgvs1.67 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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57.4%402mg

Phosphorus

80.7%565mg

402 mgvs565 mg

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

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15.6%530mg

Potassium

16.2%552mg

530 mgvs552 mg

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

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32%17.7μg

Selenium

82.5%45.4μg

17.7 μgvs45.4 μg

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

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628%9414mg

Sodium

0.51%7.7mg

9414 mgvs7.7 mg

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

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58.8%6.46mg

Zinc

39%4.3mg

6.46 mgvs4.3 mg

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

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2.94%109g

Water

0.11%4.05g

109 gvs4.05 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 Miso vs Sunflower Seeds:

Miso has 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 1192.4 times more Vitamin E than Miso.
Both Miso and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
Both Miso as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Miso vs Sunflower Seeds:

Miso has 2.2 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese, 1221.7 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 2.6 times more Selenium than Miso.
Both Miso and Dried Sunflower Seed Kernels have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Miso has 19.9 times more Omega 3, 3.7 times more Carbohydrate, 7 times more Sugars, 1.9 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Fat, 1.5 times more Saturated Fat and 3.2 times more Omega 6 than Miso.
Both Miso and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Miso as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

MisoVS NattoSunflower SeedsVS NattoMisoVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories MisoVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Miso or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: