Comparing Nutrients in 500 calories Soy sauce, reduced sodium, made from hydrolyzed vegetable protein VS Sunflower Seeds

Weight per 500 calories

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein: 556g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.5 times more energy per unit of mass than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein, which is very high in comparison to other foods. Soy sauce, reduced sodium, made from hydrolyzed vegetable protein having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80.2g	13% 17g	130g per day for Men 19-50 years
Sugars	43% 31.3g	3.1% 2.24g	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	0.77% 0.56g	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	% 16.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	% 2.14g	g per day for Men 19-50 years
Fiber	4.4% 1.67g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	88.6% 1.15mg	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	5.56% 22.2μg	48.6% 194μg	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	1.33% 1.2mg	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	0% 0mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	171% 1.54mg	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	30% 2.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	72.6% 1.67mg	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	70.6% 494mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	506% 17211mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1070% 16056mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 5.6 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin E than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein as well as Dried 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, reduced sodium, made from hydrolyzed vegetable protein vs Sunflower Seeds:

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein has 31.2 times more Potassium, 2083.7 times more Sodium and 86.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 9.1 times more Selenium and 3.1 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein and Dried Sunflower Seed Kernels have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein has 4.7 times more Carbohydrate, 13.9 times more Sugars and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.6 times more Fat, 34.3 times more Saturated Fat, 46.1 times more Omega 6 and 4.4 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.