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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	91% 2640kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	105% 137g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	211% 80.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.24% 8.85g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B2, 5 times more Vitamin B3, 15.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 28.7 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain more Vitamin A, 1.6 times more Vitamin C and 18.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Soybeans with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Roasted Soybeans with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Copper, 3.2 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 2 times more Calcium, 1.7 times more Potassium and 54.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Soybeans with Salt have similar amounts of Iron, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2 times more Fat, 1.4 times more Saturated Fat and 2.6 times more Omega 6 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 24.6 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.