Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	158% 60g	38g per day for Men 19-50 years
Protein	307% 172g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	452% 4.07mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	358% 8.24mg	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	1654% 11580mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Soybeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Boiled Soybeans with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Vitamin B1, 10.5 times more Vitamin B3, 39.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled Soybeans with Salt.
• Both Toasted Sunflower Seeds and Boiled Soybeans with Salt provide similar amounts of Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Soybeans with Salt 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 Boiled Soybeans with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 4.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus and 4.6 times more Zinc than Boiled Soybeans with Salt.
• While 1 kg of Boiled Soybeans with Salt contains 1.8 times more Calcium and 79 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Soybeans with Salt contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 3.6 times more Energy, 6.3 times more Fat, 4.6 times more Saturated Fat, 8.4 times more Omega 6, 2.5 times more Carbohydrate and 1.9 times more Fiber than Boiled Soybeans with Salt.
• While 1 kg of Boiled Soybeans with Salt contains 7.6 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Soybeans with Salt offer comparable quantities of Protein per one kilogram.