Comparing Nutrients in 500 calories Stir-Fried Soybeans Sprouts VS Sunflower Seeds

Weight per 500 calories

• Stir-Fried Soybeans Sprouts: 400g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.7 times more energy per unit of mass than Stir-Fried Sprouted Soybeans, which is very high in comparison to other foods. Stir-Fried Soybeans Sprouts having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	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	29% 37.6g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	8.42% 3.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	94% 52.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	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	127% 508μg	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	53.3% 48mg	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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 328mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	20% 1.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	123% 864mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	66.7% 2268mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.26% 269g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried Soybeans Sprouts vs Sunflower Seeds:

• Stir-Fried Sprouted Soybeans have 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.9 times more Vitamin B5, 2.6 times more Vitamin B9 and 40 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted 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 Stir-Fried Soybeans Sprouts vs Sunflower Seeds:

• Stir-Fried Sprouted Soybeans have 4.9 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Potassium, 2 times more Zinc and 66.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Iron and 18.9 times more Selenium than Stir-Fried Sprouted Soybeans.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Sprouted Soybeans have 36.8 times more Omega 3, 2.2 times more Carbohydrate and 2.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 1.4 times more Omega 6 and 2.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.