Comparing Nutrients in 300 calories Soybean Lecithin VS Sunflower Seeds

Weight per 300 calories

• Soybean Lecithin: 39.3g
• Sunflower Seeds: 51.4g

Soybean Lecithin has 1.3 times more energy per 100g than Sunflower Seeds. It has very high energy density when compared to other foods. Dried Sunflower Seed Kernels having very high energy density.

Which food has more nutrients per 300 calories - Soybean Lecithin or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	126% 2g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0% 0g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	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	29% 117μg	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	0.8% 0.72mg	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	21.4% 3.2mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.3% 72.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	103% 0.92mg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	43.6% 1mg	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% 0mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0% 0g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soybean Lecithin vs Sunflower Seeds:

• Soybean Lecithin has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 5.6 times more Vitamin E than Soybean Lecithin.
• Both Soybean Lecithin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybean Lecithin vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.

Comparison of macro-nutrients per 300 calories:

• Soybean Lecithin has 1.5 times more Fat, 2.6 times more Saturated Fat, 65.5 times more Omega 3 and 1.3 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Carbohydrate, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Soybean Lecithin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.