Comparing Nutrients in 1 kilogram Low Salt Shoyu VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Salt Shoyu	59%	4%	37%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Low Salt Shoyu	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 570kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	163% 52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	185% 241g	130g per day for Men 19-50 years
Sugars	6.9% 5g	37.7% 27.3g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	292% 111g	38g per day for Men 19-50 years
Protein	162% 91g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Low Salt Shoyu	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	618% 8.04mg	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	110% 440μg	593% 2370μg	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	0% 0mg	15.6% 14mg	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	27.3% 4.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Shoyu	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	2033% 18.3mg	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	169% 13.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	917% 21mg	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	237% 1660mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2399% 35980mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	20.3% 751g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Salt Shoyu VS Roasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Low Salt Shoyu vs Roasted Sunflower Seeds:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.7 times more Vitamin B1, 6.2 times more Vitamin B3, 16.6 times more Vitamin B5, 5 times more Vitamin B6, 5.4 times more Vitamin B9, 63.7 times more Vitamin E and more Vitamin K than Shoyu Soy Sauce, low salt.
• Both Low Salt Shoyu and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Low Salt Shoyu have insufficient amounts of Vitamin K
• Both Shoyu Soy Sauce, low salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Low Salt Shoyu vs Roasted Sunflower Seeds:

• 1 kilogram of Low Salt Shoyu has 1199.3 times more Sodium and 62.6 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.3 times more Calcium, 37.3 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium, 158.6 times more Selenium and 6.7 times more Zinc than Shoyu Soy Sauce, low salt.
• 1 kilogram of Low Salt Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 10.2 times more Energy, 166 times more Fat, 149.1 times more Saturated Fat, 4.6 times more Omega 3, 266.5 times more Omega 6, 4.3 times more Carbohydrate, 5.5 times more Sugars, 15.9 times more Fiber and 2.1 times more Protein than Shoyu Soy Sauce, low salt.
• 1 kilogram of Low Salt Shoyu provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber