Comparing Nutrients in 500 calories Sunflower Seed Butter VS Soy Nuts

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Soy Nuts: 111g

Sunflower Seed Butter has 1.4 times more energy per 100g than Soy Nuts. It has very high energy density when compared to other foods. Dry-roasted Soybeans having very high energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Soy Nuts?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Sunflower Seed Butter	Soy Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	70.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	25% 32.3g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	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	0% 0g	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	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	23.7% 9.02g	38g per day for Men 19-50 years
Protein	25% 14g	86% 48.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Soy Nuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	19.3% 0.25mg	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	48% 192μg	57% 228μg	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	2.43% 2.2mg	5.7% 5.12mg	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	124% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.3% 41.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Soy Nuts	Recommended Dietary Allowance
Calcium	5.2% 52mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	134% 1.2mg	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	41.7% 3.34mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	106% 2.43mg	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	77% 540mg	103% 723mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	44.7% 1519mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0.15% 2.23mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.024% 0.89g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Soy Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Soy Nuts?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Soy Nuts:

• 500 calories of Sunflower Seed Butter have 4.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Soy Nuts.
• While 500 kcal of Dry-roasted Soybeans contain 11.1 times more Vitamin B1 and 6.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Soy Nuts provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 500 calories of Soy Nuts have insufficient amounts of Vitamin B3
• Both Sunflower Seed Butter no Salt as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Soy Nuts:

• 500 calories of Sunflower Seed Butter have 3.9 times more Selenium than Soy Nuts.
• While 500 kcal of Dry-roasted Soybeans contain 3 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium and 1.3 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Soy Nuts contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 1.9 times more Fat than Soy Nuts.
• While 500 kcal of Dry-roasted Soybeans contain 39.7 times more Omega 3, 1.5 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Soy Nuts offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3