Comparing Nutrients in 14 ounces Soy Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	73.5% 96g	130g per day for Men 19-50 years
Sugars	41% 29.8g	15% 11g	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	100% 38g	116% 44g	38g per day for Men 19-50 years
Protein	268% 150g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	245% 3.2mg	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	342% 1369μg	235% 941μg	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	0% 0mg	6.17% 5.56mg	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	51.6% 7.74mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81.8% 818mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	807% 7.26mg	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	316% 25.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 5.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 25.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 13.4 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Full-fat Soy Flour has 2.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium and 3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus, 10.6 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour has 20 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.4 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.