Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Roasted Sunflower Seeds	Green Soybeans	Recommended Dietary Allowance
Energy	79.7% 2310kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	9.75% 3.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	66% 11.2g	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	33.7% 44g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	44% 16.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	20% 0.26mg	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	164% 655μg	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	128% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Green Soybeans	Recommended Dietary Allowance
Calcium	27.8% 278mg	78% 782mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	56.4% 0.51mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	94% 2.17mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	72.4% 2461mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	7.24% 268g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Green Soybeans per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Green Soybeans:

• 14 ounces of Roasted Sunflower Seeds have 1.4 times more Vitamin B2, 4.3 times more Vitamin B3, 47.9 times more Vitamin B5, 12.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Green Soybeans.
• While 14 oz of Raw Green Soybeans contain 4.1 times more Vitamin B1 and 20.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Green Soybeans:

• 14 ounces of Roasted Sunflower Seeds have 14.3 times more Copper, 2 times more Magnesium, 3.9 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 52.9 times more Selenium and 5.3 times more Zinc than Green Soybeans.
• While 14 oz of Raw Green Soybeans contain 2.8 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Green Soybeans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 4 times more Energy, 7.3 times more Fat, 6.6 times more Saturated Fat, 11.6 times more Omega 6, 2.2 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Green Soybeans.
• While 14 oz of Raw Green Soybeans contain 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.