Comparing Nutrients in 1 kilogram Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	154% 4460kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	163% 52g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	185% 241g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	245% 93g	292% 111g	38g per day for Men 19-50 years
Protein	652% 365g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	277% 2770mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	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	1963% 157mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	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	1006% 7040mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	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	445% 49mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B3, 8.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 30.7 times more Vitamin E than Raw Soybeans.
• Both Raw 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 Soybeans vs Roasted Sunflower Seeds:

• Raw Soybeans have 4 times more Calcium, 4.1 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 4.5 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Soybeans have 19.3 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 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, 2.5 times more Fat, 1.8 times more Saturated Fat and 3.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Raw Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.