Comparing Nutrients in 100 calories Soy Vermicelli VS Sunflower Seeds

Weight per 100 calories

• Soy Vermicelli: 30g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Vermicelli, made from soy, which is very high in comparison to other foods. Soy Vermicelli having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soy Vermicelli	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy Vermicelli	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.031% 0.03g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.076% 0.001g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.068% 0.011g	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	19% 25g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	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	3.1% 1.18g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	0.054% 0.03g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Soy Vermicelli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.067% 0.6μg	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	0% 0mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	1.03% 0.15mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Vermicelli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.66% 16.6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	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	6.84% 0.55mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	0.14% 0.6mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	0.86% 6.04mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.027% 0.91mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.081% 1.2mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.3mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 39.1 times more Vitamin E than Vermicelli, made from soy.
• Both Vermicelli, made from soy as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Vermicelli, made from soy has 1.2 times more Calcium, 1.9 times more Copper and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Iron, 92.1 times more Magnesium, 18.7 times more Phosphorus and 121.9 times more Potassium than Vermicelli, made from soy.
• Both Vermicelli, made from soy and Dried Sunflower Seed Kernels have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Vermicelli, made from soy has 7.3 times more Carbohydrate and 11.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 291.7 times more Fat, 180.4 times more Saturated Fat, 343.8 times more Omega 6 and 117.8 times more Protein than Vermicelli, made from soy.
• Both Vermicelli, made from soy and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 kcal.
• Both Vermicelli, made from soy as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.