Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Soy Flour

Weight per 500 calories

Roasted Sunflower Seeds

86g

Soy Flour

115g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Soy Flour. It has very high energy density when compared to other foods. Raw Full-fat Soy Flour having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Soy Flour?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Soy Flour

33%

40%

27%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Soy Flour

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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44%42.8g

Fat

24.5%23.8g

42.8 gvs23.8 g

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

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14%4.5g

Saturated Fat

10.8%3.44g

4.5 gvs3.44 g

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

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3.7%0.059g

Omega 3

99%1.6g

0.059 gvs1.6 g

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

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166%28g

Omega 6

69.7%12g

28 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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16%20.7g

Carbohydrate

28.3%36.8g

20.7 gvs36.8 g

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

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3.23%2.35g

Sugars

12%8.64g

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

2.35 gvs8.64 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

NA gvsNA g

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

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25%9.54g

Fiber

29%11g

9.54 gvs11 g

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

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29.7%16.6g

Protein

77.8%43.6g

16.6 gvs43.6 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Soy Flour

0%0μg

Vitamin A

0.77%6.9μg

RAE, retinol activity equivalents

0 μgvs6.9 μg

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

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7.6%0.091mg

Vitamin B1

55.8%0.67mg

Thiamine

0.091 mgvs0.67 mg

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

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16.3%0.21mg

Vitamin B2

103%1.34mg

Riboflavin

0.21 mgvs1.34 mg

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

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38%6.05mg

Vitamin B3

31%4.98mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs4.98 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

121%6.05mg

Vitamin B5

36.6%1.83mg

Pantothenic acid

6.05 mgvs1.83 mg

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

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53%0.69mg

Vitamin B6

41%0.53mg

Pyridoxine

0.69 mgvs0.53 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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51%204μg

Vitamin B9

99%397μg

Folates and Folic Acid

204 μgvs397 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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1.34%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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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149%22.4mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

22.4 mgvs2.25 mg

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

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1.93%2.3μg

Vitamin K

67.2%80.6μg

Phytomenadione or phylloquinone

2.3 μgvs80.6 μg

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

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Minerals

Roasted Sunflower Seedsvs Soy Flour

6%60mg

Calcium

23.7%237mg

60 mgvs237 mg

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

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175%1.57mg

Copper

374%3.36mg

1.57 mgvs3.36 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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41%3.26mg

Iron

92%7.34mg

3.26 mgvs7.34 mg

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

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26.4%111mg

Magnesium

118%494mg

111 mgvs494 mg

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

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79%1.8mg

Manganese

114%2.62mg

1.8 mgvs2.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

804%362μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs362 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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142%992mg

Phosphorus

81.3%569mg

992 mgvs569 mg

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

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21.5%730mg

Potassium

85.2%2897mg

730 mgvs2897 mg

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

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124%68μg

Selenium

15.7%8.64μg

68 μgvs8.64 μg

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

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0.17%2.58mg

Sodium

1%15mg

2.58 mgvs15 mg

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

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41.3%4.54mg

Zinc

41%4.5mg

4.54 mgvs4.5 mg

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

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0.028%1.03g

Water

0.16%5.94g

1.03 gvs5.94 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 Roasted Sunflower Seeds vs Soy Flour:

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 10 times more Vitamin E than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 7.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B9 and 34.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Soy Flour:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus and 7.9 times more Selenium than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 3.9 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 1.4 times more Manganese and 4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Fat, 1.3 times more Saturated Fat and 2.4 times more Omega 6 than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 26.8 times more Omega 3, 1.8 times more Carbohydrate, 3.7 times more Sugars and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Energy and Fiber per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSoy FlourVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Roasted Soy FlourSoy FlourVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Soy Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: