Comparing Nutrients in 1 pound Sunflower Seeds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	91% 2649kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	118% 154g	130g per day for Men 19-50 years
Sugars	16.4% 12g	103% 74.5g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	209% 79.4g	38g per day for Men 19-50 years
Protein	168% 94g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	200% 2.6mg	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	257% 1030μg	346% 1383μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	35.4% 354mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	2049% 18.4mg	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	298% 24mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2127% 957μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	428% 2994mg	437% 3057mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Soy Flour, defatted:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin C and 293.1 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 1.8 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Soy Flour, defatted:

• Dried Sunflower Seed Kernels have 31.2 times more Selenium and 2 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 3.1 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.5 times more Manganese, 3.7 times more Potassium and 2.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soy flour, defatted have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 42.2 times more Fat, 32.8 times more Saturated Fat and 49 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 1.7 times more Carbohydrate, 6.3 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soy flour, defatted have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.