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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	84.7% 2457kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	362% 5.8g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	254% 43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	101% 38.5g	38g per day for Men 19-50 years
Protein	122% 68.3g	270% 151g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	NA	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	235% 282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	349% 1465mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	270% 1889mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	238% 8101mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Soy Flour per 14 oz

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

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

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B3, 5.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Roasted Soy Flour.
• While 14 oz of Roasted Full-fat Soy Flour contain 1.3 times more Vitamin B1 and 3.3 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Soy Flour provide similar amounts of Vitamin B9 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 2.4 times more Phosphorus and 1.5 times more Zinc than Roasted Soy Flour.
• While 14 oz of Roasted Full-fat Soy Flour contain 3.3 times more Calcium, 2.9 times more Magnesium and 4.2 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Soy Flour contain similar levels of Copper, Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.4 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat and 3.4 times more Omega 6 than Roasted Soy Flour.
• While 14 oz of Roasted Full-fat Soy Flour contain 18.5 times more Omega 3, 1.5 times more Carbohydrate and 2.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Soy Flour offer comparable quantities of Fiber per 14 ounces.