Comparing Nutrients in 500 calories Sunflower Seeds VS Stir-Fried Soybeans Sprouts

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Stir-Fried Soybeans Sprouts: 400g

Sunflower Seeds have 4.7 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has very high energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Sunflower Seeds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	29% 37.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	51.7% 0.67mg	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	127% 508μg	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	53.3% 48mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	234% 2.1mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	197% 4.53mg	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	123% 864mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	7.26% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Stir-Fried Soybeans Sprouts:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.9 times more Vitamin B5, 2.6 times more Vitamin B9 and 40 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Stir-Fried Soybeans Sprouts:

• Dried Sunflower Seed Kernels have 2.8 times more Iron and 18.9 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.9 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Potassium, 2 times more Zinc and 66.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Fat, 1.4 times more Omega 6 and 2.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 36.8 times more Omega 3, 2.2 times more Carbohydrate and 2.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried Sprouted Soybeans have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.