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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Stir-Fried Soybeans Sprouts: 400g

Oil Roasted 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 - Oil Roasted Sunflower Seeds or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Oil Roasted 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	44.7% 43.3g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	29% 37.6g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	30.3% 17g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	7.26% 269g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B5 than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 6.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 51.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B6 per 500 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Stir-Fried Soybeans Sprouts:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Iron and 27.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.5 times more Calcium, 1.4 times more Copper, 3.6 times more Magnesium, 2.6 times more Manganese, 5.6 times more Potassium, 1.9 times more Zinc and 206.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Stir-Fried Sprouted Soybeans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Fat, 1.5 times more Saturated Fat, 2 times more Omega 6 and 2.8 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 27.6 times more Omega 3, 1.9 times more Carbohydrate and 3.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Stir-Fried Sprouted Soybeans have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.