Comparing Nutrients in 1 kilogram Soy Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	155% 4490kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	213% 81g	292% 111g	38g per day for Men 19-50 years
Protein	774% 433g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	356% 4.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	140% 1400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	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	494% 39.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	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	927% 6490mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Roasted Sunflower Seeds:

• Dry-roasted Soybeans have 4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin C and 13.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Dry-roasted Soybeans 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 Soy Nuts vs Roasted Sunflower Seeds:

• Dry-roasted Soybeans have 2 times more Calcium, 1.8 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.8 times more Phosphorus and 4.1 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry-roasted Soybeans have 20.9 times more Omega 3, 1.2 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.