Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Toasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	213% 6190kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	226% 164g	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	303% 115g	461% 175g	38g per day for Men 19-50 years
Protein	307% 172g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	442% 5.74mg	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	595% 2380μg	763% 3050μg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	57% 570mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	4517% 40.7mg	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	851% 68mg	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1312% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4689% 2110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1654% 11580mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Soy Flour, defatted per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Soy Flour, defatted:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 2.1 times more Vitamin B1 and 1.3 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soy Flour, defatted provide similar amounts of Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Soy Flour, defatted:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Phosphorus and 2.2 times more Zinc than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 4.2 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese and 4.9 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Energy, 46.6 times more Fat, 43.8 times more Saturated Fat, 1.3 times more Omega 3 and 79.6 times more Omega 6 than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 1.6 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Toasted Sunflower Seed Kernels no Salt.