Comparing Nutrients in 500 calories Salted Soy ChipsVS Sunflower Seeds

Weight per 500 calories

Salted Soy Chips

130g

Sunflower Seeds

85.6g

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 500 calories - Salted Soy Chips or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Salted Soy Chips

28%

17%

55%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Salted Soy Chipsvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy

9.84%9.55g

Fat

45.4%44g

9.55 gvs44 g

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

Find Snacks rich in Fat

4.47%1.43g

Saturated Fat

12%3.8g

1.43 gvs3.8 g

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

Find Snacks rich in Saturated Fat

32.3%0.52g

Omega 3

3.2%0.051g

0.52 gvs0.051 g

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

Find Snacks rich in Omega 3

27.7%4.7g

Omega 6

116%19.7g

4.7 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Snacks rich in Cholesterol

53%69g

Carbohydrate

13%17g

69 gvs17 g

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

Find Snacks rich in Carbohydrate

3.22%2.34g

Sugars

3.1%2.24g

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

2.34 gvs2.24 g

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

Find Snacks rich in Sugars

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 .

Find Snacks rich in Fructose

Glucose

NA gvsNA g

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

Find Snacks rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Snacks rich in Sucrose

12%4.55g

Fiber

19.4%7.36g

4.55 gvs7.36 g

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

Find Snacks rich in Fiber

61.5%34.4g

Protein

31.8%17.8g

34.4 gvs17.8 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Salted Soy Chipsvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

36%0.43mg

Vitamin B1

106%1.27mg

Thiamine

0.43 mgvs1.27 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

35%0.45mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.45 mgvs0.3 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

24%3.87mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.87 mgvs7.14 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

36.4%1.8mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.8 mgvs0.97 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

51.2%0.67mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.67 mgvs1.15 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7

78%312μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

312 μgvs194 μg

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

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

8.74%1.3mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.3 mgvs30 mg

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

Find Snacks rich in Vitamin E

13%15.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

15.5 μgvs0 μg

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

Find Snacks rich in Vitamin K

Minerals

Salted Soy Chipsvs Sunflower Seeds

22.2%222mg

Calcium

6.68%66.8mg

222 mgvs66.8 mg

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

Find Snacks rich in Calcium

354%3.2mg

Copper

171%1.54mg

3.2 mgvs1.54 mg

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

Find Snacks rich in Copper

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 .

Find Snacks rich in Fluoride

84.4%6.75mg

Iron

56%4.5mg

6.75 mgvs4.5 mg

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

Find Snacks rich in Iron

52.6%221mg

Magnesium

66.3%278mg

221 mgvs278 mg

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

Find Snacks rich in Magnesium

115%2.65mg

Manganese

72.6%1.67mg

2.65 mgvs1.67 mg

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

Find Snacks rich in Manganese

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 .

Find Snacks rich in Molybdenum

1.3%9.1mg

Phosphorus

80.7%565mg

9.1 mgvs565 mg

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

Find Snacks rich in Phosphorus

0.27%9.1mg

Potassium

16.2%552mg

9.1 mgvs552 mg

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

Find Snacks rich in Potassium

28.6%15.7μg

Selenium

82.5%45.4μg

15.7 μgvs45.4 μg

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

Find Snacks rich in Selenium

73%1094mg

Sodium

0.51%7.7mg

1094 mgvs7.7 mg

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

Find Snacks rich in Sodium

17.7%1.95mg

Zinc

39%4.3mg

1.95 mgvs4.3 mg

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

Find Snacks rich in Zinc

0.3%11g

Water

0.11%4.05g

11 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Salted Soy Chips or Crisps Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Salted Soy ChipsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Salted Soy Chips or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: