Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	204% 5920kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	640% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	234% 304g	130g per day for Men 19-50 years
Sugars	43% 31g	105% 76g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	255% 97g	38g per day for Men 19-50 years
Protein	358% 201g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	270% 3.5mg	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	585% 2340μg	568% 2270μg	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	12.2% 11mg	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	2422% 363mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	87% 870mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	2468% 22.2mg	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	535% 42.8mg	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	903% 20.8mg	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	1627% 11390mg	680% 4760mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.03% 38g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 18.3 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 22.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus, 10.4 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium and 4.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat and 3.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.