Comparing Nutrients in 500 calories Soybeans VS Sunflower Seeds

Weight per 500 calories

• Soybeans: 112g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Raw Soybeans, which is very high in comparison to other foods. Soybeans having very high energy density.

Which food has more nutrients per 500 calories - Soybeans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	26% 34g	13% 17g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	73% 41g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	105% 420μg	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	7.47% 6.73mg	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	6.35% 0.95mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 311mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	220% 17.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	113% 789mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	59.3% 2015mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soybeans vs Sunflower Seeds:

• Raw Soybeans have 3.2 times more Vitamin B2, 2.2 times more Vitamin B9, 5.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 31.6 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soybeans vs Sunflower Seeds:

• Raw Soybeans have 4.7 times more Calcium, 1.2 times more Copper, 3.9 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Soybeans have 29 times more Omega 3, 2 times more Carbohydrate, 3.7 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat and 1.8 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Raw Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.