Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Steamed Soybeans Sprouts

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Steamed Soybeans Sprouts: 617g

Roasted Sunflower Seeds have 7.2 times more energy per 100g than Steamed Soybeans Sprouts. It has very high energy density when compared to other foods. Steamed Sprouted Soybeans having average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Roasted Sunflower Seeds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	31% 40.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	4.43% 3.2g	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	25% 9.54g	13% 4.94g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	123% 494μg	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	1.34% 1.2mg	57% 51.2mg	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	149% 22.4mg	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	363% 436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	6% 60mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	226% 2.04mg	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% 3.26mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	191% 4.4mg	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	142% 992mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	64.5% 2191mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	4.1% 61.7mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	58.4% 6.4mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	13.3% 490g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Steamed Soybeans Sprouts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B5 and 17.3 times more Vitamin E than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 13.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B9, 42.6 times more Vitamin C and 187.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Steamed Sprouted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Steamed Soybeans Sprouts:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.4 times more Selenium than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 6.1 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 3 times more Potassium, 1.4 times more Zinc and 475.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Steamed Sprouted Soybeans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat, 2.1 times more Omega 6 and 1.9 times more Fiber than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 30.8 times more Omega 3, 1.9 times more Carbohydrate and 3.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Steamed Sprouted Soybeans have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.