Comparing Nutrients in 1 pound Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soy Flour	33%	40%	27%

Macro Nutrients

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	274% 46.6g	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	111% 145g	130g per day for Men 19-50 years
Sugars	16.4% 12g	47% 34g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	168% 94g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	161% 2.1mg	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	391% 1565μg	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	1472% 13.2mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	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	320% 2241mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C and 18 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour 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:

• Dried Sunflower Seed Kernels have 1.3 times more Phosphorus, 7.1 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.6 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.5 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 23 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.