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Comparing Nutrients in 100 calories Boiled SoybeansVS Sunflower Seeds

Weight per 100 calories

Boiled Soybeans
58g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels 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 100 calories - Boiled Soybeans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans
39%
43%
18%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
5.38%5.2g
Fat
9.1%8.8g
5.2 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.36%0.75g
Saturated Fat
2.4%0.76g
0.75 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
21.7%0.35g
Omega 3
0.64%0.01g
0.35 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
15.3%2.6g
Omega 6
23.2%3.95g
2.6 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
3.74%4.86g
Carbohydrate
2.63%3.42g
4.86 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
2.4%1.74g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
9.18%3.5g
Fiber
3.88%1.47g
3.5 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
19%10.6g
Protein
6.35%3.56g
10.6 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
7.5%0.09mg
Vitamin B1
21%0.25mg
Thiamine
0.09 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
12.7%0.17mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.17 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
1.45%0.23mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.23 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.1%0.1mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.1 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10.5%0.14mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.14 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
7.85%31.4μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
31.4 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.1%0.99mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0.99 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.36%0.2mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.2 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
9.3%11μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
11 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

5.93%59.3mg
Calcium
1.34%13.4mg
59.3 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
26.3%0.24mg
Copper
34.2%0.31mg
0.24 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
37.4%3mg
Iron
11.2%0.9mg
3 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
12%50mg
Magnesium
13.3%55.7mg
50 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
21%0.48mg
Manganese
14.5%0.33mg
0.48 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
20.3%142mg
Phosphorus
16%113mg
142 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
8.8%299mg
Potassium
3.25%110mg
299 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.7%4.24μg
Selenium
16.5%9.08μg
4.24 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.039%0.58mg
Sodium
0.1%1.54mg
0.58 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
6.08%0.67mg
Zinc
7.8%0.86mg
0.67 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.98%36.4g
Water
0.022%0.81g
36.4 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Boiled Soybeans vs Sunflower Seeds:
Comparing minerals per 100 calories for Boiled Soybeans vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: