Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	204% 5920kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	85% 111g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	358% 201g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	46% 0.6mg	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	278% 1110μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	87% 870mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	130% 1.17mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	218% 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	1627% 11390mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Green Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Boiled Green Soybeans:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 54.2 times more Vitamin B5, 13.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 15.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Boiled Green Soybeans:

• 1 kilogram of Oil Roasted Sunflower Seeds has 15.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 4.1 times more Manganese, 7.2 times more Phosphorus, 55.9 times more Selenium and 5.7 times more Zinc than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 1.7 times more Calcium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Green Soybeans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.2 times more Energy, 8 times more Fat, 9.6 times more Saturated Fat, 12.9 times more Omega 6, 2.1 times more Carbohydrate, 2.5 times more Fiber and 1.6 times more Protein than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 4.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.