Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Low-fat Soy Flour

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Low-fat Soy Flour: 80.6g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Low-fat Soy Flour. It has very high energy density when compared to other foods. Low-fat Soy Flour having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Low-fat Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Roasted Sunflower Seeds	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	7.4% 7.18g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	10.4% 7.52g	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	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	34% 13g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	65% 0.85mg	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	30.5% 122μg	58.3% 233μg	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	0% 0mg	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	89.7% 13.5mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.62% 3.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	3.6% 36mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	143% 1.3mg	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	24.5% 1.96mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	54.7% 230mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	110% 2.54mg	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	85% 595mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	49.6% 1685mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	86.4% 47.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.48% 7.26mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.1% 3.7g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Low-fat Soy Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Low-fat Soy Flour?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Low-fat Soy Flour:

• 300 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 30.3 times more Vitamin E than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 16.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Low-fat Soy Flour have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Low-fat Soy Flour:

• 300 kcal of Low-fat Soy Flour contain 6.4 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 3.5 times more Magnesium, 2.3 times more Manganese and 3.8 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low-fat Soy Flour contain similar levels of Phosphorus, Selenium and Zinc per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 3.6 times more Fat, 2.6 times more Saturated Fat and 5.7 times more Omega 6 than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 12.6 times more Omega 3, 2 times more Carbohydrate, 5.3 times more Sugars, 2.3 times more Fiber and 4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low-fat Soy Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3