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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	70% 91g	130g per day for Men 19-50 years
Sugars	41% 29.8g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	100% 38g	111% 42g	38g per day for Men 19-50 years
Protein	268% 150g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81.8% 818mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B9 and 22.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 18.6 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Full-fat Soy Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Full-fat Soy Flour has 2.4 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium and 5.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Phosphorus, 10.4 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour has 17 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 2.5 times more Fat, 2.4 times more Saturated Fat and 3.3 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Raw Full-fat Soy Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.