Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	81% 2350kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	362% 5.8g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	254% 43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	93% 121g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	101% 38.5g	38g per day for Men 19-50 years
Protein	142% 79.6g	270% 151g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	235% 282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	34.5% 345mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	349% 1465mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	270% 1889mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	238% 8101mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.41% 15g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 18.3 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 22.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 14 oz.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Roasted Soy Flour:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus, 10.4 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium and 4.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat and 3.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.