Comparing Nutrients in 14 ounces Soy Vermicelli VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Vermicelli	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy Vermicelli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.3% 1314kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	73.5% 96g	130g per day for Men 19-50 years
Sugars	95% 69.2g	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	40.7% 15.5g	116% 44g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Soy Vermicelli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	13.5% 2.02mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Vermicelli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	845% 7.6mg	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	89.8% 7.2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	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	11.3% 79.4mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Vermicelli, made from soy has 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and 51.2 times more Vitamin E than Vermicelli, made from soy.
• Both Vermicelli, made from soy 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 Soy Vermicelli vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 2.1 times more Iron, 64.5 times more Magnesium, 57.8 times more Phosphorus, 283.3 times more Potassium and 2.9 times more Selenium than Vermicelli, made from soy.
• Both Vermicelli, made from soy and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vermicelli, made from soy has 3.4 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 498 times more Fat, 372.8 times more Saturated Fat, 17.3 times more Omega 3, 862.7 times more Omega 6, 2.8 times more Fiber and 193.3 times more Protein than Vermicelli, made from soy.
• Both Vermicelli, made from soy as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.