Comparing Nutrients in 1 pound Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	290% 49.4g	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	106% 138g	130g per day for Men 19-50 years
Sugars	16.4% 12g	47.6% 34.5g	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	116% 44g	38g per day for Men 19-50 years
Protein	168% 94g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted 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	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	122% 1.6mg	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	257% 1030μg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	1119% 10mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	410% 9.42mg	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	428% 2994mg	308% 2159mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	272% 9258mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.47% 17.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 2.5 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin C and 17.8 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.7 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Roasted 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 Roasted Soy Flour:

• Dried Sunflower Seed Kernels have 1.4 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.4 times more Calcium and 3.2 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper, Iron, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat and 2.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 24.3 times more Omega 3, 1.5 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 Roasted Full-fat Soy Flour have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.