Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Soy protein isolate, potassium type

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy protein isolate, potassium type	96%	1%	3%

Macro Nutrients

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Energy	79.7% 2310kcal	44% 1274kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	15% 11g	0% 0g	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	116% 44g	0% 0g	38g per day for Men 19-50 years
Protein	137% 76.7g	626% 351g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	30.5% 0.4mg	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	235% 941μg	175% 699μg	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	691% 104mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Calcium	27.8% 278mg	70.6% 706mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	705% 6.35mg	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	189% 15mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	258% 5.93mg	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	655% 4584mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	186% 6311mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Soy protein isolate, potassium type per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Soy protein isolate, potassium type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 14 ounces of Roasted Sunflower Seeds have 2.5 times more Vitamin B2, 4.9 times more Vitamin B3, 117.3 times more Vitamin B5, 8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin E and more Vitamin K than Soy protein isolate, potassium type.
• While 14 oz of Soy protein isolate, potassium type contain 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Soy protein isolate, potassium type have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy protein isolate, potassium type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 14 ounces of Roasted Sunflower Seeds have 3.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 99.1 times more Selenium and 1.3 times more Zinc than Soy protein isolate, potassium type.
• While 14 oz of Soy protein isolate, potassium type contain 2.5 times more Calcium, 3.8 times more Iron, 1.9 times more Potassium and 16.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soy protein isolate, potassium type contain similar levels of Copper per 14 ounces.
• 14 ounces of Soy protein isolate, potassium type lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.8 times more Energy, 94 times more Fat, 67.8 times more Saturated Fat, 2 times more Omega 3, 124.2 times more Omega 6, 9.3 times more Carbohydrate, more Sugars and more Fiber than Soy protein isolate, potassium type.
• While 14 oz of Soy protein isolate, potassium type contain 4.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Soy protein isolate, potassium type provide inadequate amounts of Omega 6, Carbohydrate and Fiber