Comparing Nutrients in 100 calories Soy Cheese VS Sunflower Seeds

Weight per 100 calories

• Soy Cheese: 66.2g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 3.9 times more energy per unit of mass than Soybean, curd cheese, which is very high in comparison to other foods. Soy Cheese having above average energy density.

Which food has more nutrients per 100 calories - Soy Cheese or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy Cheese	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.53% 5.36g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.57g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	0.62% 0.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	0% 0g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.15% 1.32μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.54% 0.077mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	17.7% 0.23mg	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	3.64% 14.6μg	9.7% 39μg	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% 0mg	0.27% 0.24mg	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	2.65% 0.4mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.54% 3.05μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	34.2% 0.31mg	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	46.4% 3.7mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	14.5% 0.33mg	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	21% 147mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.88% 13.2mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soy Cheese vs Sunflower Seeds:

• Soybean, curd cheese has 1.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5, 5 times more Vitamin B6, 2.7 times more Vitamin B9 and 15.2 times more Vitamin E than Soybean, curd cheese.
• Both Soybean, curd cheese as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soy Cheese vs Sunflower Seeds:

• Soybean, curd cheese has 9.3 times more Calcium, 4.1 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium, 1.3 times more Zinc and 58 times more Water than Dried Sunflower Seed Kernels.
• Both Soybean, curd cheese and Dried Sunflower Seed Kernels have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soybean, curd cheese has 34.8 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 1.5 times more Omega 6 and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Soybean, curd cheese as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.