Comparing Nutrients in 1 kilogram Boiled Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.3% 1720kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	163% 52g	32g per day for Men 19-50 years
Omega 3	374% 6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	185% 241g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	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	158% 60g	292% 111g	38g per day for Men 19-50 years
Protein	325% 182g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	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	129% 1.55mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	102% 1020mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	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	643% 51.4mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	350% 2450mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	17% 626g	0.32% 12g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 1.5 times more Vitamin B1, 1.2 times more Vitamin C and 7.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Vitamin B3, 39.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 74.6 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Soybeans no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Soybeans no Salt have 1.5 times more Calcium, 1.4 times more Iron and 52.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 1.7 times more Potassium, 10.9 times more Selenium and 4.6 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Soybeans no Salt have 8.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Energy, 5.6 times more Fat, 4 times more Saturated Fat, 7.3 times more Omega 6, 2.9 times more Carbohydrate and 1.9 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled Soybeans no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.