Comparing Nutrients in 1 kilogram Sunflower Seeds VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	201% 5840kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	232% 302g	130g per day for Men 19-50 years
Sugars	36% 26g	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	371% 208g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 14.8 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 2.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 38.6 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 3.3 times more Vitamin A, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Selenium and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.8 times more Calcium, 2.3 times more Potassium and 18.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 1.2 times more Saturated Fat and 1.8 times more Omega 6 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 28.2 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.