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Comparing Nutrients in 100 grams Soy NutsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Soy Nuts
36%
40%
24%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

15.5%449kcal
Energy
20%584kcal
449 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
22.3%21.6g
Fat
53%51.5g
21.6 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
9.77%3.13g
Saturated Fat
14%4.46g
3.13 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
90%1.44g
Omega 3
3.75%0.06g
1.44 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
63.3%10.8g
Omega 6
136%23g
10.8 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
22.3%29g
Carbohydrate
15.4%20g
29 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
21.3%8.1g
Fiber
22.6%8.6g
8.1 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
77.4%43.3g
Protein
37%20.8g
43.3 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
35.6%0.43mg
Vitamin B1
123%1.48mg
Thiamine
0.43 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
58%0.76mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.76 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.6%1.06mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.06 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.46%0.47mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.47 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
17.3%0.23mg
Vitamin B6
103%1.35mg
Pyridoxine
0.23 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
51.3%205μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
205 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.1%4.6mg
Vitamin C
1.56%1.4mg
Ascorbic acid
4.6 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
234%35mg
Tocopherols and Tocotrienols
NA mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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31%37μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
37 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%140mg
Calcium
7.8%78mg
140 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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120%1.08mg
Copper
200%1.8mg
1.08 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
49.4%3.95mg
Iron
65.6%5.25mg
3.95 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.3%228mg
Magnesium
77.4%325mg
228 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
95%2.2mg
Manganese
84.8%1.95mg
2.2 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
93%649mg
Phosphorus
94%660mg
649 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
40%1364mg
Potassium
19%645mg
1364 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
35%19.3μg
Selenium
96%53μg
19.3 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.13%2mg
Sodium
0.6%9mg
2 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
43.4%4.77mg
Zinc
45.5%5mg
4.77 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.022%0.8g
Water
0.13%4.73g
0.8 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Soy Nuts vs Sunflower Seeds:
Comparing minerals per 100 grams for Soy Nuts vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: