Comparing Nutrients in 14 ounces Protein Powder Soy Based VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Protein Powder Soy Based	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1540kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	73.5% 96g	130g per day for Men 19-50 years
Sugars	122% 88g	15% 11g	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	70% 26.6g	116% 44g	38g per day for Men 19-50 years
Protein	394% 221g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.35mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	245% 3.2mg	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	287% 1147μg	235% 941μg	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	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Powder Soy Based	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	70.6% 706mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	1155% 10.4mg	807% 7.26mg	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	595% 47.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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	721% 5048mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	109% 3703mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	194% 2909mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	238% 26mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Protein Powder Soy Based vs Roasted Sunflower Seeds:

• Protein Powder Soy Based has 2.7 times more Vitamin B1 and 1.2 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Protein Powder Soy Based.
• Both Protein Powder Soy Based as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Protein Powder Soy Based vs Roasted Sunflower Seeds:

• Protein Powder Soy Based has 2.5 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 244.3 times more Sodium and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Magnesium and 61 times more Selenium than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Protein Powder Soy Based has 4.6 times more Omega 3, 1.2 times more Carbohydrate, 8.1 times more Sugars and 2.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 9 times more Fat, 4.7 times more Saturated Fat, 13.8 times more Omega 6 and 1.7 times more Fiber than Protein Powder Soy Based.
• Both Protein Powder Soy Based as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.