Comparing Nutrients in 14 ounces Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	80% 2318kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	362% 5.8g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	254% 43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	93% 121g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	41.7% 30.2g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	101% 38.5g	38g per day for Men 19-50 years
Protein	147% 82.5g	270% 151g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	107% 1.4mg	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	225% 901μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	235% 282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	31% 310mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	979% 8.8mg	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	260% 21mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	349% 1465mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	358% 8.24mg	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	374% 2619mg	270% 1889mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	238% 8101mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Roasted Soy Flour:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 2.5 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin C and 17.8 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.7 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Roasted Soy Flour:

• Dried Sunflower Seed Kernels have 1.4 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.4 times more Calcium and 3.2 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper, Iron, Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat and 2.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 24.3 times more Omega 3, 1.5 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.