Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Miso

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Miso: 253g

Oil Roasted Sunflower Seeds have 3 times more energy per 100g than Miso. It has very high energy density when compared to other foods. Miso having above average energy density.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Miso?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Miso	25%	26%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	49.3% 64g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	21.6% 15.7g	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	21% 15g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	36% 13.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	38.7% 0.5mg	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	49.4% 198μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	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	205% 30.7mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	118% 1.06mg	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	45% 3.6mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	94% 2.17mg	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	137% 962mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	2.94% 109g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Vitamin B3, 6.9 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 1215.1 times more Vitamin E than Miso.
• While Miso contains 2.5 times more Vitamin B2, more Vitamin B12 and 28.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Miso have similar amounts of Vitamin B1 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Miso:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Copper, 2.4 times more Phosphorus and 3.7 times more Selenium than Miso.
• While Miso contains 2 times more Calcium, 1.7 times more Iron, 1.3 times more Potassium, 3715.4 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Miso have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Fat, 2.3 times more Saturated Fat and 4.6 times more Omega 6 than Miso.
• While Miso contains 14.9 times more Omega 3, 3.3 times more Carbohydrate, 6 times more Sugars, more Fructose, 1.5 times more Fiber and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Miso have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.