Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Roasted Sunflower Seeds	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	201% 5820kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	347% 5.55g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	215% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	236% 306g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	129% 93g	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	421% 160g	38g per day for Men 19-50 years
Protein	345% 193g	889% 498g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Low-fat Soy Flour	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	907% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	808% 10.5mg	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	593% 2370μg	723% 2890μg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	70% 700mg	285% 2850mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1778% 16mg	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	1025% 82mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	679% 2850mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1370% 31.5mg	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	1650% 11550mg	964% 6750mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	615% 20900mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	1071% 589μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	373% 41mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Low-fat Soy Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Vitamin B3, 4.5 times more Vitamin B5 and 47.5 times more Vitamin E than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 10.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low-fat Soy Flour provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Zinc than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 4.1 times more Calcium, 2.2 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese and 2.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low-fat Soy Flour contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 5.6 times more Fat, 4 times more Saturated Fat and 9 times more Omega 6 than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 8 times more Omega 3, 1.3 times more Carbohydrate, 3.4 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.