Comparing Nutrients in 500 calories Roasted Soybeans with Salt VS Toasted Sunflower Seeds

Weight per 500 calories

• Roasted Soybeans with Salt: 107g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Roasted Soybeans with Salt, which is very high in comparison to other foods. Roasted Soybeans with Salt having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Soybeans with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Soybeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	79.3% 13.5g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	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	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	NA	g per day for Men 19-50 years
Fiber	49.7% 19g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	73.4% 41g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	50% 0.65mg	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	56.2% 225μg	48% 192μg	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	2.6% 2.35mg	1.26% 1.13mg	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	6.47% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.8% 53.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	165% 1.5mg	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	52% 4.16mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	74.2% 1.7mg	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	55.3% 387mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	46% 1567mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	NA	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	0.022% 0.81g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Soybeans with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Roasted Soybeans with Salt vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 11.8 times more Vitamin B5 and 2.9 times more Vitamin B6 than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Roasted Soybeans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Soybeans with Salt vs Toasted Sunflower Seeds:

• 500 calories of Roasted Soybeans with Salt have 3.2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 4 times more Potassium and 71.7 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.3 times more Iron, 2.4 times more Phosphorus and 1.3 times more Zinc than Roasted Soybeans with Salt.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Soybeans with Salt have 28.3 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat and 2.2 times more Omega 6 than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3