Comparing Nutrients in 500 calories Sunflower Seeds VS Protein Powder Soy Based

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Protein Powder Soy Based: 129g

Sunflower Seeds have 1.5 times more energy per 100g than Protein Powder Soy Based. It has very high energy density when compared to other foods. Protein Powder Soy Based having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Protein Powder Soy Based?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Protein Powder Soy Based	57%	13%	30%

Macro Nutrients

	Sunflower Seeds	Protein Powder Soy Based	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	39.5% 28.6g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	22.7% 8.63g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	128% 71.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Protein Powder Soy Based	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	16.3% 0.21mg	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	48.6% 194μg	93% 372μg	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	1.33% 1.2mg	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	201% 30mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Protein Powder Soy Based	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	375% 3.38mg	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	56% 4.5mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	19.6% 82.5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	80.7% 565mg	234% 1639mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	35.4% 1202mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	3.05% 1.68μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.14% 5.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Protein Powder Soy Based:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5.4 times more Vitamin B6 and more Vitamin E than Protein Powder Soy Based.
• While Protein Powder Soy Based contains 1.9 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Protein Powder Soy Based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Protein Powder Soy Based:

• Dried Sunflower Seed Kernels have 3.4 times more Magnesium and 27.1 times more Selenium than Protein Powder Soy Based.
• While Protein Powder Soy Based contains 3.4 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 2.9 times more Phosphorus, 2.2 times more Potassium, 122.6 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.1 times more Fat, 2.7 times more Saturated Fat and 6.4 times more Omega 6 than Protein Powder Soy Based.
• While Protein Powder Soy Based contains 8 times more Omega 3, 2.2 times more Carbohydrate, 12.8 times more Sugars and 4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Protein Powder Soy Based have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Protein Powder Soy Based have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.