Comparing Nutrients in 14 ounces Soy Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	61.4% 1782kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	538% 91g	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	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	84.6% 32g	90% 34g	38g per day for Men 19-50 years
Protein	307% 172g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	203% 814μg	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	20.3% 18.3mg	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	122% 147μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.6% 556mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	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	196% 15.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	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	368% 2576mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.1 times more Vitamin B2, 3.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 7.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 6 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 14 oz.
• Both Dry-roasted Soybeans 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 Soy Nuts vs Sunflower Seeds:

• Dry-roasted Soybeans have 1.8 times more Calcium and 2.1 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 2.7 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Soybeans have 24.1 times more Omega 3, 1.4 times more Carbohydrate and 2.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat and 2.1 times more Omega 6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Dry-roasted Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.