Comparing Nutrients in 500 calories Low-fat Soy FlourVS Sunflower Seeds

Weight per 500 calories

Low-fat Soy Flour

134g

Sunflower Seeds

85.6g

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 500 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%

500 kcal ▼

Macro Nutrients

Low-fat Soy Flourvs 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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12.3%12g

Fat

45.4%44g

12 gvs44 g

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

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5.4%1.73g

Saturated Fat

12%3.8g

1.73 gvs3.8 g

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

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46.6%0.75g

Omega 3

3.2%0.051g

0.75 gvs0.051 g

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

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29%4.9g

Omega 6

116%19.7g

4.9 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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31.7%41g

Carbohydrate

13%17g

41 gvs17 g

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

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17.3%12.5g

Sugars

3.1%2.24g

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

12.5 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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56.6%21.5g

Fiber

19.4%7.36g

21.5 gvs7.36 g

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

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120%67g

Protein

31.8%17.8g

67 gvs17.8 g

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

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Vitamins

Low-fat Soy Flourvs Sunflower Seeds

0.3%2.7μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

2.7 μgvs2.57 μg

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

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122%1.46mg

Vitamin B1

106%1.27mg

Thiamine

1.46 mgvs1.27 mg

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

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29%0.38mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.38 mgvs0.3 mg

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

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24.8%3.97mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.97 mgvs7.14 mg

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

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41.7%2.1mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.1 mgvs0.97 mg

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

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109%1.4mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.4 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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97%388μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

388 μgvs194 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

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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4.93%0.74mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.74 mgvs30 mg

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

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4.37%5.24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.24 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

38.3%383mg

Calcium

6.68%66.8mg

383 mgvs66.8 mg

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

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239%2.15mg

Copper

171%1.54mg

2.15 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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138%11mg

Iron

56%4.5mg

11 mgvs4.5 mg

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

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91%383mg

Magnesium

66.3%278mg

383 mgvs278 mg

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

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184%4.23mg

Manganese

72.6%1.67mg

4.23 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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130%907mg

Phosphorus

80.7%565mg

907 mgvs565 mg

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

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82.6%2809mg

Potassium

16.2%552mg

2809 mgvs552 mg

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

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144%79μg

Selenium

82.5%45.4μg

79 μgvs45.4 μg

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

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0.81%12mg

Sodium

0.51%7.7mg

12 mgvs7.7 mg

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

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50%5.5mg

Zinc

39%4.3mg

5.5 mgvs4.3 mg

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

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0.17%6.2g

Water

0.11%4.05g

6.2 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Low-fat Soy Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Low-fat Soy FlourVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: