Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Nuts	Recommended Dietary Allowance
Energy	91% 2640kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	101% 131g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	97% 36.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Nuts	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	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	544% 4.9mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	431% 9.9mg	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	421% 2944mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.098% 3.63g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin C and 13.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry-roasted Soybeans have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry-roasted Soybeans 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 Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Copper, 1.8 times more Phosphorus and 4.1 times more Selenium than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2 times more Calcium, 1.8 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry-roasted Soybeans have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 20.9 times more Omega 3 and 2.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry-roasted Soybeans have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.