Comparing Nutrients in 500 calories Boiled SoybeansVS Roasted Sunflower Seeds

Weight per 500 calories

Boiled Soybeans

291g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more energy per unit of mass than Boiled Soybeans no Salt, which is very high in comparison to other foods. Boiled Soybeans having above average energy density.

Which food has more nutrients per 500 calories - Boiled Soybeans or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Boiled Soybeansvs Roasted 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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27%26g

Fat

44%42.8g

26 gvs42.8 g

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

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11.8%3.77g

Saturated Fat

14%4.5g

3.77 gvs4.5 g

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

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109%1.74g

Omega 3

3.7%0.059g

1.74 gvs0.059 g

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

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76.4%13g

Omega 6

166%28g

13 gvs28 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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18.7%24.3g

Carbohydrate

16%20.7g

24.3 gvs20.7 g

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

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12%8.72g

Sugars

3.23%2.35g

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

8.72 gvs2.35 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

NA gvsNA g

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

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46%17.4g

Fiber

25%9.54g

17.4 gvs9.54 g

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

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95%53g

Protein

29.7%16.6g

53 gvs16.6 g

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

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Vitamins

Boiled Soybeansvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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37.5%0.45mg

Vitamin B1

7.6%0.091mg

Thiamine

0.45 mgvs0.091 mg

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

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63.7%0.83mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.83 mgvs0.21 mg

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

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7.25%1.16mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs6.05 mg

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

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10.4%0.52mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.52 mgvs6.05 mg

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

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52.3%0.68mg

Vitamin B6

53%0.69mg

Pyridoxine

0.68 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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39.2%157μg

Vitamin B9

51%204μg

Folates and Folic Acid

157 μgvs204 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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5.5%4.94mg

Vitamin C

1.34%1.2mg

Ascorbic acid

4.94 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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6.8%1mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

1 mgvs22.4 mg

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

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46.5%56μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

56 μgvs2.3 μg

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

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Minerals

Boiled Soybeansvs Roasted Sunflower Seeds

29.7%297mg

Calcium

6%60mg

297 mgvs60 mg

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

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131%1.2mg

Copper

175%1.57mg

1.2 mgvs1.57 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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187%15mg

Iron

41%3.26mg

15 mgvs3.26 mg

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

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59.5%250mg

Magnesium

26.4%111mg

250 mgvs111 mg

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

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104%2.4mg

Manganese

79%1.8mg

2.4 mgvs1.8 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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102%712mg

Phosphorus

142%992mg

712 mgvs992 mg

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

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44%1497mg

Potassium

21.5%730mg

1497 mgvs730 mg

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

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38.6%21.2μg

Selenium

124%68μg

21.2 μgvs68 μg

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

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0.19%2.9mg

Sodium

0.17%2.58mg

2.9 mgvs2.58 mg

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

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30.4%3.34mg

Zinc

41.3%4.54mg

3.34 mgvs4.54 mg

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

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4.9%182g

Water

0.028%1.03g

182 gvs1.03 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 Boiled Soybeans vs Roasted Sunflower Seeds:

Boiled Soybeans no Salt have 4.9 times more Vitamin B1, 3.9 times more Vitamin B2, 4.1 times more Vitamin C and 24.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B3, 11.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 22 times more Vitamin E than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled Soybeans no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Soybeans vs Roasted Sunflower Seeds:

Boiled Soybeans no Salt have 4.9 times more Calcium, 4.6 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.4 times more Phosphorus, 3.2 times more Selenium and 1.4 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 500 calories:

Boiled Soybeans no Salt have 29.3 times more Omega 3, 3.7 times more Sugars, 1.8 times more Fiber and 3.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat and 2.2 times more Omega 6 than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Boiled Soybeans no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltRoasted Sunflower SeedsVS Roasted Soybeans with SaltBoiled SoybeansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled SoybeansVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Soybeans or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: