Comparing Nutrients in 500 calories Low-fat Soy Flour VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Low-fat Soy Flour: 134g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Low-fat Soy Flour, which is very high in comparison to other foods. Low-fat Soy Flour having high energy density.

Which food has more nutrients per 500 calories - Low-fat Soy Flour or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Low-fat Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	15% 19.3g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	56.6% 21.5g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	120% 67g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.97mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	51.5% 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	97% 388μg	49.4% 198μg	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	0% 0mg	1.03% 0.93mg	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	4.93% 0.74mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.3% 383mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	169% 1.52mg	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	138% 11mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	76.4% 1.76mg	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	130% 907mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	82.6% 2809mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low-fat Soy Flour vs Oil Roasted Sunflower Seeds:

• Low-fat Soy Flour has 5.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B6 and 2 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5 and 41.5 times more Vitamin E than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Low-fat Soy Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Low-fat Soy Flour vs Oil Roasted Sunflower Seeds:

• Low-fat Soy Flour has 5.2 times more Calcium, 1.4 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 2.4 times more Manganese, 6.9 times more Potassium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Low-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Low-fat Soy Flour has 10.9 times more Omega 3, 2.1 times more Carbohydrate, 4.8 times more Sugars, 2.4 times more Fiber and 4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Fat, 3.4 times more Saturated Fat and 5.9 times more Omega 6 than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Low-fat Soy Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.