Comparing Nutrients in 1 kilogram Stir-Fried Soybeans Sprouts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1250kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	30.8% 9.85g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	208% 35.4g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	158% 206g	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	21% 8g	303% 115g	38g per day for Men 19-50 years
Protein	234% 131g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Toasted 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	350% 4.2mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	238% 12mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	318% 1270μg	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	133% 120mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	82% 820mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	586% 5.27mg	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	50% 4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	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	309% 2160mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	482% 53mg	11mg per day for Men 19-50 years
Water	18% 672g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Soybeans Sprouts versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stir-Fried Soybeans Sprouts vs Toasted Sunflower Seeds:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 1.3 times more Vitamin B1 and 8.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Stir-Fried Sprouted Soybeans.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Soybeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stir-Fried Soybeans Sprouts vs Toasted Sunflower Seeds:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 1.4 times more Calcium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.5 times more Copper, 17 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 5.4 times more Phosphorus and 2.5 times more Zinc than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 6 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5 times more Energy, 8 times more Fat, 6 times more Saturated Fat, 10.6 times more Omega 6, 2.2 times more Carbohydrate, 14.4 times more Fiber and 1.3 times more Protein than Stir-Fried Sprouted Soybeans.