Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Soy protein isolate, potassium type

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Soy protein isolate, potassium type: 94g

Roasted Sunflower Seeds have 1.8 times more energy per 100g than Soy protein isolate, potassium type. It has very high energy density when compared to other foods. Soy protein isolate, potassium type having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Soy protein isolate, potassium type?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy protein isolate, potassium type	96%	1%	3%

Macro Nutrients

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.22% 0.072g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.45% 0.25g	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	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.2% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	7.2% 0.093mg	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	41% 164μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Calcium	3.6% 36mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	166% 1.5mg	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	169% 13.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	8.68% 36.4mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	60.7% 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	85% 595mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	3.1% 46.7mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	34.2% 3.77mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.13% 4.65g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Soy Protein Isolate, Potassium Type Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Soy protein isolate, potassium type?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 300 calories of Roasted Sunflower Seeds have 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 64.7 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin E than Soy protein isolate, potassium type.
• While 300 kcal of Soy protein isolate, potassium type contain 3 times more Vitamin B1 and 1.3 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 Soy protein isolate, potassium type have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy protein isolate, potassium type 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 Soy protein isolate, potassium type:

• 300 calories of Roasted Sunflower Seeds have 1.8 times more Magnesium and 54.7 times more Selenium than Soy protein isolate, potassium type.
• While 300 kcal of Soy protein isolate, potassium type contain 4.6 times more Calcium, 1.6 times more Copper, 6.9 times more Iron, 1.3 times more Manganese, 3.4 times more Potassium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soy protein isolate, potassium type contain similar levels of Phosphorus per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Soy protein isolate, potassium type lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 51.8 times more Fat, 37.4 times more Saturated Fat, 68.5 times more Omega 6, 5.1 times more Carbohydrate and more Fiber than Soy protein isolate, potassium type.
• While 300 kcal of Soy protein isolate, potassium type contain 8.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soy protein isolate, potassium type offer comparable quantities of Energy per 300 calories.
• 300 calories of Soy protein isolate, potassium type provide inadequate amounts of Omega 6, Carbohydrate and Fiber
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy protein isolate, potassium type provide inadequate amounts of Omega 3 in 300 calories.