Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Soy protein isolate, potassium type

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Soy protein isolate, potassium type: 31g

Oil Roasted Sunflower Seeds have 1.8 times more energy per 100g than Soy protein isolate, potassium type. It has very high energy density when compared to other foods. Soy protein isolate, potassium type having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Soy protein isolate, potassium type?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soy protein isolate, potassium type	96%	1%	3%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	0.62% 0.81g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	0% 0g	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	0% 0g	NA	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	4.57% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	0.37% 0.019mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	2.4% 0.031mg	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	9.9% 39.5μg	13.7% 55μg	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	0.21% 0.19mg	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	41% 6.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	5.55% 55.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	55.3% 0.5mg	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	9.04% 0.72mg	56.5% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	20.2% 0.47mg	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	27.5% 192mg	34.5% 242mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0.45% 0.25μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	11.4% 1.26mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.042% 1.55g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Soy Protein Isolate, Potassium Type Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Soy protein isolate, potassium type?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 100 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 62.7 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin E than Soy protein isolate, potassium type.
• While 100 kcal of Soy protein isolate, potassium type contain 1.4 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soy protein isolate, potassium type provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Soy protein isolate, potassium type have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Soy protein isolate, potassium type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 100 calories of Oil Roasted Sunflower Seeds have 1.8 times more Magnesium and 53 times more Selenium than Soy protein isolate, potassium type.
• While 100 kcal of Soy protein isolate, potassium type contain 3.8 times more Calcium, 1.6 times more Copper, 6.2 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 6.1 times more Potassium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Soy protein isolate, potassium type lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 52.5 times more Fat, 49.8 times more Saturated Fat, 70.3 times more Omega 6, 4.8 times more Carbohydrate and more Fiber than Soy protein isolate, potassium type.
• While 100 kcal of Soy protein isolate, potassium type contain 8.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soy protein isolate, potassium type offer comparable quantities of Energy per 100 calories.
• 100 calories of Soy protein isolate, potassium type provide inadequate amounts of Omega 6, Carbohydrate and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Soy protein isolate, potassium type provide inadequate amounts of Omega 3 in 100 calories.