Comparing Nutrients in 300 calories Sunflower Seeds VS Roasted Soybeans with Salt

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Roasted Soybeans with Salt: 64g

Sunflower Seeds have 1.2 times more energy per 100g than Roasted Soybeans with Salt. It has very high energy density when compared to other foods. Roasted Soybeans with Salt having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	47.6% 8.1g	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% 19.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	3.7% 2.7g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	59% 0.53mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	60% 1.4mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.034% 1.25g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 11.9 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6 and 31 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 1.7 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Selenium and 1.3 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 2.2 times more Calcium, 1.4 times more Manganese, 2.8 times more Potassium and 22.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Fat and 1.5 times more Omega 6 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 35.2 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.