Comparing Nutrients in 1 kilogram Soy Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Soy Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	155% 4490kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	276% 358g	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	213% 81g	137% 52g	38g per day for Men 19-50 years
Protein	774% 433g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	579% 7.53mg	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	513% 2050μg	555% 2220μg	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	51% 46mg	14.4% 13mg	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	308% 370μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	140% 1400mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	1903% 17mg	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	494% 39.5mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	859% 19.8mg	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	927% 6490mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.22% 8g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Nuts versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Sunflower Seed Flour:

• 1 kilogram of Soy Nuts has 2.8 times more Vitamin B2 and 3.5 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 7.5 times more Vitamin B1, 6.9 times more Vitamin B3, 14 times more Vitamin B5 and 3.3 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Soy Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Sunflower Seed Flour:

• 1 kilogram of Soy Nuts has 1.2 times more Calcium and 20.4 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.6 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium and 3 times more Selenium than Dry-roasted Soybeans.
• Both Soy Nuts and Sunflower Seed Flour contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has 1.4 times more Energy, 13.4 times more Fat, 22.7 times more Saturated Fat, 721.5 times more Omega 3, 12.4 times more Omega 6 and 1.6 times more Fiber than Sunflower Seed Flour.
• Both Soy Nuts and Sunflower Seed Flour offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3