Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	91% 2640kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	8.13% 5.9g	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	0% 0g	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	% 3.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	157% 87.7g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	50% 0.65mg	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	14.7% 59μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	20.7% 0.19mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	19.7% 0.45mg	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	748% 5239mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2062% 30935mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.34% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Soy sauce made from hydrolyzed vegetable protein per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Soy sauce made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Soy sauce made from hydrolyzed vegetable protein:

• 1 pound of Roasted Sunflower Seeds has 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 26.2 times more Vitamin B5, 5.6 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin E and more Vitamin K than Soy sauce made from hydrolyzed vegetable protein.
• 1 pound of Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Soy sauce made from hydrolyzed vegetable protein:

• 1 pound of Roasted Sunflower Seeds has 4.1 times more Calcium, 44.6 times more Copper, 11.5 times more Iron, 4.4 times more Magnesium, 21.1 times more Manganese, 12.3 times more Phosphorus, 1.9 times more Potassium, 99.1 times more Selenium and 23 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While 1 lb of Soy sauce made from hydrolyzed vegetable protein contains 2273.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Soy sauce made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 9.7 times more Energy, 97.6 times more Fat, 130.5 times more Saturated Fat, 3.5 times more Omega 3, 258.1 times more Omega 6, 3.1 times more Carbohydrate, 2.1 times more Sugars, 22.2 times more Fiber and 2.8 times more Protein than Soy sauce made from hydrolyzed vegetable protein.
• 1 pound of Soy sauce made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3, Omega 6 and Fiber