Comparing Nutrients in 14 ounces Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1770kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	35.8% 11.4g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	330% 5.28g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	232% 39.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	73.5% 96g	130g per day for Men 19-50 years
Sugars	40% 29g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	97% 37g	116% 44g	38g per day for Men 19-50 years
Protein	259% 145g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	245% 3.2mg	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	372% 1488μg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	110% 1099mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	731% 6.6mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	265% 1111mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	210% 7132mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	572% 315μg	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	176% 19.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B3, 8.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 30.7 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soybeans vs Roasted Sunflower Seeds:

• Raw Soybeans have 4 times more Calcium, 4.1 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 4.5 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Soybeans have 19.3 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat and 3.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Raw Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.