Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	204% 5920kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	43% 31g	18% 13g	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	0% 0g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	13% 5g	38g per day for Men 19-50 years
Protein	358% 201g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	110% 1.43mg	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	32.5% 130μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	87% 870mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	45.6% 0.41mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	43.5% 1mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4547% 68200mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Soy sauce made from hydrolyzed vegetable protein per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Soy sauce made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Soy sauce made from hydrolyzed vegetable protein:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 25.8 times more Vitamin B5, 5.5 times more Vitamin B6, 18 times more Vitamin B9, more Vitamin E and more Vitamin K than Soy sauce made from hydrolyzed vegetable protein.
• 1 kilogram of Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Soy sauce made from hydrolyzed vegetable protein:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.1 times more Calcium, 44 times more Copper, 13 times more Iron, 4.4 times more Magnesium, 20.8 times more Manganese, 12.1 times more Phosphorus, 97.8 times more Selenium and 22.7 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While 1 kg of Soy sauce made from hydrolyzed vegetable protein contains 2273.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soy sauce made from hydrolyzed vegetable protein contain similar levels of Potassium per one kilogram.
• 1 kilogram of Soy sauce made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.9 times more Energy, 100.6 times more Fat, 176.7 times more Saturated Fat, 4.1 times more Omega 3, 269.4 times more Omega 6, 2.9 times more Carbohydrate, 2.4 times more Sugars, 21.2 times more Fiber and 2.9 times more Protein than Soy sauce made from hydrolyzed vegetable protein.
• 1 kilogram of Soy sauce made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3, Omega 6 and Fiber