Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Low Salt Shoyu

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Low Salt Shoyu: 175g

Roasted Sunflower Seeds have 10.2 times more energy per 100g than Low Salt Shoyu. It has very high energy density when compared to other foods. Shoyu Soy Sauce, low salt having low energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Low Salt Shoyu?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Roasted Sunflower Seeds	Low Salt Shoyu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1.2% 0.88g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	3.23% 1.23g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5.85% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40.7μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	9.55% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.16% 0.65mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	77% 1.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.4% 198mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	421% 6312mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	3.56% 132g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Low Salt Shoyu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Low Salt Shoyu?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Low Salt Shoyu:

• 100 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B5 and 6.2 times more Vitamin E than Low Salt Shoyu.
• While 100 kcal of Shoyu Soy Sauce, low salt contain 3.9 times more Vitamin B1, 10 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Low Salt Shoyu:

• 100 calories of Roasted Sunflower Seeds have 3.7 times more Copper and 15.5 times more Selenium than Low Salt Shoyu.
• While 100 kcal of Shoyu Soy Sauce, low salt contain 4.4 times more Calcium, 3.6 times more Iron, 5.5 times more Magnesium, 4.9 times more Manganese, 1.5 times more Phosphorus, 4.2 times more Potassium, 12245.8 times more Sodium, 1.5 times more Zinc and 639.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Low Salt Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 16.3 times more Fat, 14.6 times more Saturated Fat, 26.1 times more Omega 6 and 1.6 times more Fiber than Low Salt Shoyu.
• While 100 kcal of Shoyu Soy Sauce, low salt contain 2.4 times more Carbohydrate and 4.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low Salt Shoyu offer comparable quantities of Energy per 100 calories.
• 100 calories of Low Salt Shoyu provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Shoyu Soy Sauce, low salt provide inadequate amounts of Omega 3 in 100 calories.