Comparing Nutrients in 1 kilogram Sunflower Seeds VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	201% 5840kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	85% 111g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	371% 208g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	46% 0.6mg	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	278% 1110μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	78% 780mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	130% 1.17mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	218% 5mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	18.5% 686g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Boiled Green Soybeans:

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 6.7 times more Vitamin B3, 8.8 times more Vitamin B5, 22.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 12.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Boiled Green Soybeans:

• Dried Sunflower Seed Kernels have 15.4 times more Copper, 2.1 times more Iron, 5.4 times more Magnesium, 3.9 times more Manganese, 4.2 times more Phosphorus, 37.9 times more Selenium and 5.5 times more Zinc than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 1.9 times more Calcium and 14.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Green Soybeans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 4.1 times more Energy, 8 times more Fat, 6 times more Saturated Fat, 8.7 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 5.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.