Comparing Nutrients in 1 kilogram Steamed Soybeans Sprouts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Steamed Soybeans Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 810kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	158% 206g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	21% 8g	303% 115g	38g per day for Men 19-50 years
Protein	151% 84.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	619% 8.05mg	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	200% 800μg	595% 2380μg	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	92% 83mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 706μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 590mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	2038% 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	164% 13mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	919% 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	193% 1350mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	482% 53mg	11mg per day for Men 19-50 years
Water	21.5% 795g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Soybeans Sprouts vs Toasted Sunflower Seeds:

• Steamed Sprouted Soybeans have 5.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 5.4 times more Vitamin B2, 3.8 times more Vitamin B3, 9.5 times more Vitamin B5, 7.7 times more Vitamin B6 and 3 times more Vitamin B9 than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans as well as Toasted 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 Steamed Soybeans Sprouts vs Toasted Sunflower Seeds:

• Steamed Sprouted Soybeans have 79.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.6 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 8.6 times more Phosphorus, 1.4 times more Potassium and 5.1 times more Zinc than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Sprouted Soybeans have 3.7 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.6 times more Energy, 12.8 times more Fat, 9.6 times more Saturated Fat, 16.9 times more Omega 6, 3.2 times more Carbohydrate, 14.4 times more Fiber and 2 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.