Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Flour	33%	40%	27%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	91% 2640kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	111% 145g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	115% 43.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	320% 2241mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 13.4 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 25.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Soy Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Phosphorus, 10.6 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium and 3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.4 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 20 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.