Comparing Nutrients in 1 kilogram Green Soybeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Green Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	50.7% 1470kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.86g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	166% 28.2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	111% 42g	226% 86g	38g per day for Men 19-50 years
Protein	231% 130g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 90μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.35mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	1035% 13.5mg	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	413% 1650μg	568% 2270μg	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	322% 290mg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	197% 1970mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	2000% 18mg	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	444% 35.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	848% 19.5mg	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	277% 1940mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	182% 6200mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	18.2% 675g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 3 times more Vitamin A and 20.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 7.7 times more Vitamin B5, 20.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Green Soybeans have 2.5 times more Calcium, 1.7 times more Sodium and 14.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.1 times more Copper, 1.5 times more Iron, 5 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 35.3 times more Selenium and 5.1 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Soybeans have 6.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Energy, 7.6 times more Fat, 5.7 times more Saturated Fat, 8.2 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.