Comparing Nutrients in 14 ounces Soybean Lecithin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Energy	104% 3028kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1274% 20.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	938% 159g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	61% 79.4g	130g per day for Men 19-50 years
Sugars	0% 0g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	0% 0g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	411% 5.34mg	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	0% 0μg	225% 901μg	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	216% 32.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	608% 730μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	794% 7.14mg	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	0% 0mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	336% 7.74mg	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	0% 0mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	180% 20mg	11mg per day for Men 19-50 years
Water	0% 0g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soybean Lecithin vs Sunflower Seeds:

• Soybean Lecithin has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 4.3 times more Vitamin E than Soybean Lecithin.
• Both Soybean Lecithin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soybean Lecithin vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.

Comparison of macro-nutrients per 14 ounces:

• Soybean Lecithin has 1.3 times more Energy, 1.9 times more Fat, 3.4 times more Saturated Fat, 85.6 times more Omega 3 and 1.7 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.