Comparing Nutrients in 500 calories Miso VS Toasted Sunflower Seeds

Weight per 500 calories

• Miso: 253g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 3.1 times more energy per unit of mass than Miso, which is very high in comparison to other foods. Miso having above average energy density.

Discover which food has more nutrients per 500 calories - Miso or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Miso	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	21% 15g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Miso	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	50% 0.65mg	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	12% 48μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.4% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.26% 1.13mg	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	0.17% 0.025mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.4% 144mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	165% 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	78.6% 6.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	74.2% 1.7mg	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	57.4% 402mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	NA	55μg per day for Men 19-50 years
Sodium	628% 9414mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.022% 0.81g	3700g per day for Men 19-50 years

Miso VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Miso or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Miso vs Toasted Sunflower Seeds:

• 500 calories of Miso have 2.6 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 6.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4 times more Vitamin B9 than Miso.
• Both Miso and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 500 calories.
• Both Miso as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Miso vs Toasted Sunflower Seeds:

• 500 calories of Miso have 3.1 times more Calcium, 1.3 times more Manganese, 1.3 times more Potassium, 3884.9 times more Sodium and 1.5 times more Zinc than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 2.3 times more Phosphorus than Miso.
• Both Miso and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Miso have 16 times more Omega 3, 3.9 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Fat, 1.9 times more Saturated Fat and 4.8 times more Omega 6 than Miso.
• Both Miso and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3