Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Soybeans	Recommended Dietary Allowance
Energy	213% 6190kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	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	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	466% 177g	38g per day for Men 19-50 years
Protein	307% 172g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Soybeans	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Soybeans	Recommended Dietary Allowance
Calcium	57% 570mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	NA	347% 191μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Soybeans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Roasted Soybeans:

• 1 kilogram of Toasted Sunflower Seeds has 3.3 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 15.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Roasted Soybeans.
• While 1 kg of Soybeans roasted without salt contains 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Soybeans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Roasted Soybeans:

• 1 kilogram of Toasted Sunflower Seeds has 2.2 times more Copper, 1.7 times more Iron, 3.2 times more Phosphorus and 1.7 times more Zinc than Roasted Soybeans.
• While 1 kg of Soybeans roasted without salt contains 2.4 times more Calcium and 3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Soybeans contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Energy, 2.2 times more Fat, 1.6 times more Saturated Fat and 3 times more Omega 6 than Roasted Soybeans.
• While 1 kg of Soybeans roasted without salt contains 21.4 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.