Comparing Nutrients in 14 ounces Soybeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1770kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	35.8% 11.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	330% 5.28g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	232% 39.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	61% 79.4g	130g per day for Men 19-50 years
Sugars	40% 29g	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	97% 37g	90% 34g	38g per day for Men 19-50 years
Protein	259% 145g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	372% 1488μg	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	26.5% 24mg	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	22.5% 3.37mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	110% 1099mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	731% 6.6mg	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	779% 62.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	265% 1111mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	399% 2794mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	210% 7132mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	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	176% 19.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2.5 times more Vitamin B2, 1.7 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 41.4 times more Vitamin E than Raw Soybeans.
• Both Raw 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 Soybeans vs Sunflower Seeds:

• Raw Soybeans have 3.6 times more Calcium, 3 times more Iron, 1.3 times more Manganese and 2.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Selenium than Raw Soybeans.
• Both Raw Soybeans 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 Soybeans have 22.2 times more Omega 3, 1.5 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat and 2.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Raw Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.