Comparing Nutrients in 1 pound Sunflower Seeds VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	91% 2649kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	337% 57.4g	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	105% 137g	130g per day for Men 19-50 years
Sugars	16.4% 12g	26.3% 19g	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	211% 80.3g	38g per day for Men 19-50 years
Protein	168% 94g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	417% 3.76mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	426% 9.8mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.24% 8.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 14.8 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 2.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 38.6 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 3.3 times more Vitamin A, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Selenium and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.8 times more Calcium, 2.3 times more Potassium and 18.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 1.2 times more Saturated Fat and 1.8 times more Omega 6 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 28.2 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.