Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	201% 5820kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	261% 339g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	226% 164g	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	292% 111g	461% 175g	38g per day for Men 19-50 years
Protein	345% 193g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	442% 5.74mg	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	593% 2370μg	763% 3050μg	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	1740% 261mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	70% 700mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	4517% 40.7mg	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	475% 38mg	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1312% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4689% 2110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1650% 11550mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.96% 72.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 217.5 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 6.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soy flour, defatted have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus, 46.6 times more Selenium and 2.2 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 3.4 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 2.8 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 40.8 times more Fat, 38.4 times more Saturated Fat and 69.7 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 1.4 times more Carbohydrate, 6 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soy flour, defatted have similar amounts of Omega 3 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.