Comparing Nutrients in 14 ounces Soy protein concentrate, produced by alcohol extraction VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soy protein concentrate, produced by alcohol extraction	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1302kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	70% 91g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	57.4% 22g	111% 42g	38g per day for Men 19-50 years
Protein	451% 253g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Soy protein concentrate, produced by alcohol extraction	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	337% 1349μg	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	0% 0mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein concentrate, produced by alcohol extraction	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	144% 1441mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	535% 42.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	298% 1250mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	723% 16.6mg	359% 8.26mg	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	476% 3330mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	257% 8740mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soy protein concentrate, produced by alcohol extraction vs Oil Roasted Sunflower Seeds:

• Soy protein concentrate, produced by alcohol extraction has 1.5 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B2, 5.8 times more Vitamin B3, 121.8 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Soy protein concentrate, produced by alcohol extraction 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 protein concentrate, produced by alcohol extraction vs Oil Roasted Sunflower Seeds:

• Soy protein concentrate, produced by alcohol extraction has 4.2 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 2 times more Manganese and 4.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 1.4 times more Phosphorus and 97.8 times more Selenium than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soy protein concentrate, produced by alcohol extraction has 6.4 times more Sugars and 3.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 111.5 times more Fat, 135.9 times more Saturated Fat, 3.4 times more Omega 3, 193.3 times more Omega 6 and 1.9 times more Fiber than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Soy protein concentrate, produced by alcohol extraction as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.