Comparing Nutrients in 300 calories Soy Nuts VS Sunflower Seeds

Weight per 300 calories

• Soy Nuts: 66.8g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Dry-roasted Soybeans, which is very high in comparison to other foods. Soy Nuts having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.53% 2.1g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	60.3% 0.96g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	51.7% 29g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	53% 0.69mg	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	34.2% 137μg	29% 117μg	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	3.4% 3.07mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.35% 94mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	103% 0.92mg	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% 2.64mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	36.3% 152mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	63.4% 1.46mg	43.6% 1mg	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	62% 434mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.089% 1.34mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.014% 0.53g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.8 times more Vitamin B2, 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 6.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.6 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry-roasted Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Nuts vs Sunflower Seeds:

• Dry-roasted Soybeans have 2.3 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 2.1 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry-roasted Soybeans have 31.3 times more Omega 3, 1.9 times more Carbohydrate, 1.2 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat and 1.6 times more Omega 6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry-roasted Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.