Comparing Nutrients in 300 calories Steamed Soybeans Sprouts VS Sunflower Seed Flour

Weight per 300 calories

• Steamed Soybeans Sprouts: 370g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 4 times more energy per unit of mass than Steamed Sprouted Soybeans, which is high in comparison to other foods. Steamed Soybeans Sprouts having average energy density.

Discover which food has more nutrients per 300 calories - Steamed Soybeans Sprouts or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Steamed Soybeans Sprouts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	25.4% 33g	130g per day for Men 19-50 years
Sugars	2.66% 1.93g	NA	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	7.8% 2.96g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	56% 31.4g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.82% 7.4μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	53.3% 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	74% 296μg	51% 204μg	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	34% 30.7mg	1.33% 1.2mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	22% 219mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	175% 1.58mg	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	60.6% 4.85mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	79% 1.8mg	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	71.4% 500mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	7.95% 294g	0.19% 6.87g	3700g per day for Men 19-50 years

Steamed Soybeans Sprouts VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Steamed Soybeans Sprouts or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Steamed Soybeans Sprouts vs Sunflower Seed Flour:

• 300 calories of Steamed Soybeans Sprouts have 1.5 times more Vitamin B9 and 25.7 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Steamed Sprouted Soybeans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Steamed Soybeans Sprouts vs Sunflower Seed Flour:

• 300 calories of Steamed Soybeans Sprouts have 2.1 times more Calcium, 1.4 times more Manganese, 21.3 times more Potassium and 42.8 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 24.1 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Sunflower Seed Flour contain similar levels of Zinc per 300 calories.
• 300 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Steamed Soybeans Sprouts have 11.1 times more Fat, 18 times more Saturated Fat, 595.7 times more Omega 3 and 10.3 times more Omega 6 than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6