Comparing Nutrients in 500 calories Soy sauce made from hydrolyzed vegetable protein VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Soy sauce made from hydrolyzed vegetable protein: 833g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 9.9 times more energy per unit of mass than Soy sauce made from hydrolyzed vegetable protein, which is very high in comparison to other foods. Soy sauce made from hydrolyzed vegetable protein having low energy density.

Which food has more nutrients per 500 calories - Soy sauce made from hydrolyzed vegetable protein or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soy sauce made from hydrolyzed vegetable protein	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.3g	15% 19.3g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0% 0g	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	% 5.83g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	11% 4.17g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	104% 58.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Soy sauce made from hydrolyzed vegetable protein	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	27% 108μg	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	0% 0mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy sauce made from hydrolyzed vegetable protein	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 142mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	34.4% 2.75mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	57.5% 242mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	112% 783mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	110% 3725mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	3789% 56833mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	15.3% 567g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soy sauce made from hydrolyzed vegetable protein vs Oil Roasted Sunflower Seeds:

• Soy sauce made from hydrolyzed vegetable protein has 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 6.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin E than Soy sauce made from hydrolyzed vegetable protein.
• Both Soy sauce made from hydrolyzed vegetable protein 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 Soy sauce made from hydrolyzed vegetable protein vs Oil Roasted Sunflower Seeds:

• Soy sauce made from hydrolyzed vegetable protein has 1.9 times more Calcium, 2.3 times more Magnesium, 9.1 times more Potassium, 22430.2 times more Sodium and 435.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Copper, 1.3 times more Iron, 2.1 times more Manganese, 9.9 times more Selenium and 2.3 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• Both Soy sauce made from hydrolyzed vegetable protein and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soy sauce made from hydrolyzed vegetable protein has 2.4 times more Omega 3, 3.4 times more Carbohydrate, 4.1 times more Sugars and 3.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.2 times more Fat, 17.9 times more Saturated Fat, 27.3 times more Omega 6 and 2.1 times more Fiber than Soy sauce made from hydrolyzed vegetable protein.
• Both Soy sauce made from hydrolyzed vegetable protein and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Soy sauce made from hydrolyzed vegetable protein as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.