Comparing Nutrients in 14 ounces Soy Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Soy Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	61.4% 1782kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	84.6% 32g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	307% 172g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	168% 2.2mg	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	203% 814μg	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	20.3% 18.3mg	12% 10.7mg	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	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	55.6% 556mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	704% 6.34mg	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	196% 15.7mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	358% 8.23mg	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	368% 2576mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.067% 2.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soy Nuts vs Sunflower Seed Butter:

• Dry-roasted Soybeans have 8.1 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 6.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Dry-roasted Soybeans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soy Nuts vs Sunflower Seed Butter:

• Dry-roasted Soybeans have 2.2 times more Calcium and 2.4 times more Potassium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Copper, 1.4 times more Magnesium and 5.4 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Sunflower Seed Butter no Salt have similar amounts of Iron, Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Soybeans have 28.9 times more Omega 3, 1.2 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.4 times more Energy, 2.6 times more Fat and 1.5 times more Saturated Fat than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Sunflower Seed Butter no Salt have similar amounts of Omega 6 per 14 oz.
• Both Dry-roasted Soybeans as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.