Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Defatted Soy Meal

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Defatted Soy Meal	54%	6%	40%

Macro Nutrients

	Roasted Sunflower Seeds	Defatted Soy Meal	Recommended Dietary Allowance
Energy	201% 5820kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	276% 359g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	879% 492g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Defatted Soy Meal	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	576% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	396% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	438% 5.7mg	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	758% 3030μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Defatted Soy Meal	Recommended Dietary Allowance
Calcium	70% 700mg	244% 2440mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	2222% 20mg	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	1713% 137mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	729% 3060mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1652% 38mg	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	1001% 7010mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	732% 24900mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	460% 50.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.88% 69.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Defatted Soy Meal per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 2.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Defatted Soy Meal.
• While 1 kg of Raw Defatted Soy Meal contains 6.5 times more Vitamin B1 and 1.3 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Defatted Soy Meal provide similar amounts of Vitamin B2 per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Defatted Soy Meal 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 Defatted Soy Meal:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Phosphorus and 24 times more Selenium than Defatted Soy Meal.
• While 1 kg of Raw Defatted Soy Meal contains 3.5 times more Calcium, 3.6 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese and 2.9 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Defatted Soy Meal contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Energy, 20.8 times more Fat, 19.5 times more Saturated Fat and 35.6 times more Omega 6 than Defatted Soy Meal.
• While 1 kg of Raw Defatted Soy Meal contains 1.8 times more Omega 3, 1.5 times more Carbohydrate and 2.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.