Comparing Nutrients in 1 kilogram Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	201% 5840kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	640% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	234% 304g	130g per day for Men 19-50 years
Sugars	36% 26g	105% 76g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	255% 97g	38g per day for Men 19-50 years
Protein	371% 208g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	270% 3.5mg	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	568% 2270μg	568% 2270μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	78% 780mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	2468% 22.2mg	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	656% 52.5mg	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	903% 20.8mg	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	943% 6600mg	680% 4760mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Roasted Soy Flour:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 2.5 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin C and 17.8 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.7 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Roasted Soy Flour:

• Dried Sunflower Seed Kernels have 1.4 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.4 times more Calcium and 3.2 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper, Iron, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat and 2.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 24.3 times more Omega 3, 1.5 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.