Comparing Nutrients in 1 pound Sunflower Seeds VS Soy protein concentrate, produced by acid wash

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soy protein concentrate, produced by acid wash	71%	1%	28%

Macro Nutrients

	Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Energy	91% 2649kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	4.72% 0.8g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	16.4% 12g	125% 91g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	168% 94g	515% 289g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	46.8% 0.61mg	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	386% 1542μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Calcium	35.4% 354mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	492% 4.43mg	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	611% 49mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	826% 19mg	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	544% 3806mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	272% 4082mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	181% 20mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Soy protein concentrate, produced by acid wash:

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 2.5 times more Vitamin B2, 11.6 times more Vitamin B3, 19.8 times more Vitamin B5, 10 times more Vitamin B6 and more Vitamin C than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 1.5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Soy protein concentrate, produced by acid wash:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 2.3 times more Magnesium, 1.4 times more Potassium and 66.3 times more Selenium than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 4.7 times more Calcium, 2.1 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus and 100 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soy protein concentrate, produced by acid wash have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 111.9 times more Fat, 85.7 times more Saturated Fat, 2.5 times more Omega 3, 130.2 times more Omega 6 and 1.6 times more Fiber than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 1.3 times more Carbohydrate, 7.6 times more Sugars and 3.1 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.