Comparing Nutrients in 14 ounces Defatted Soy Meal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Defatted Soy Meal	Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1338kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 142g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	349% 195g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.74mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.86mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	411% 5.34mg	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	301% 1203μg	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	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	97% 968mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	794% 7.14mg	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	680% 54.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	289% 1214mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	336% 7.74mg	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	397% 2782mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	291% 9883mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Defatted Soy Meal vs Sunflower Seeds:

• Raw Defatted Soy Meal has 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin C than Raw Defatted Soy Meal.
• Both Raw Defatted Soy Meal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Defatted Soy Meal vs Sunflower Seeds:

• Raw Defatted Soy Meal has 3.1 times more Calcium, 2.6 times more Iron, 1.9 times more Manganese and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.1 times more Selenium than Raw Defatted Soy Meal.
• Both Raw Defatted Soy Meal and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Defatted Soy Meal has 2.1 times more Omega 3, 1.8 times more Carbohydrate and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 21.5 times more Fat, 16.6 times more Saturated Fat and 25 times more Omega 6 than Raw Defatted Soy Meal.
• Both Raw Defatted Soy Meal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.