Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Soybean Oil

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Soybean Oil: 34g

Salad or Cooking Soybean Oil has 1.4 times more energy per unit of mass than Toasted Sunflower Seed Kernels no Salt, which is very high in comparison to other foods. Toasted Sunflower Seeds having very high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Soybean Oil?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soybean Oil	0%	100%	0%

Macro Nutrients

	Toasted Sunflower Seeds	Soybean Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	14.7% 5.57g	0% 0g	38g per day for Men 19-50 years
Protein	15% 8.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soybean Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	0% 0mg	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% 115μg	0% 0μg	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	0.75% 0.68mg	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	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soybean Oil	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	0% 0mg	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	41.3% 3.3mg	0.21% 0.017mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	0% 0mg	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	80% 561mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	0.031% 0.003mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0% 0g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Soybean Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Soybean Oil?

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

• 300 calories of Toasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Soybean Oil.
• 300 calories of Soybean Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Salad or Cooking Soybean Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Soybean Oil:

• 300 calories of Toasted Sunflower Seeds have more Copper, 194.5 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and 756.9 times more Zinc than Soybean Oil.
• 300 calories of Soybean Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Salad or Cooking Soybean Oil lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have more Carbohydrate, more Fiber and more Protein than Soybean Oil.
• While 300 kcal of Salad or Cooking Soybean Oil contain 1.8 times more Saturated Fat and 60.2 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soybean Oil offer comparable quantities of Energy, Fat and Omega 6 per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Soybean Oil provide inadequate amounts of Carbohydrate, Fiber and Protein