Comparing Nutrients in 300 calories Sunflower Seeds VS Soybeans

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Soybeans: 67.3g

Sunflower Seeds have 1.3 times more energy per 100g than Soybeans. It has very high energy density when compared to other foods. Raw Soybeans having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soybeans	33%	40%	27%

Macro Nutrients

	Sunflower Seeds	Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	6.8% 4.93g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	16.5% 6.26g	38g per day for Men 19-50 years
Protein	19% 10.7g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soybeans	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	19.5% 0.25mg	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	29% 117μg	63% 252μg	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	0.8% 0.72mg	4.5% 4.04mg	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	120% 18mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soybeans	Recommended Dietary Allowance
Calcium	4% 40mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	124% 1.1mg	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	33.7% 2.7mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	73.6% 1.7mg	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	48.4% 339mg	67.6% 474mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.16% 5.74g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 31.6 times more Vitamin E than Raw Soybeans.
• While Raw Soybeans contain 3.2 times more Vitamin B2, 2.2 times more Vitamin B9, 5.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Soybeans have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Soybeans:

• Dried Sunflower Seed Kernels have 2.3 times more Selenium than Raw Soybeans.
• While Raw Soybeans contain 4.7 times more Calcium, 3.9 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Soybeans have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2 times more Fat and 1.8 times more Omega 6 than Raw Soybeans.
• While Raw Soybeans contain 29 times more Omega 3, 2 times more Carbohydrate, 3.7 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Soybeans have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.