Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	106% 138g	130g per day for Men 19-50 years
Sugars	19.5% 14g	47.6% 34.5g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	116% 44g	38g per day for Men 19-50 years
Protein	162% 91g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted 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	121% 1.45mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	122% 1.6mg	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	265% 1061μg	257% 1030μg	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	5.54% 5mg	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	1099% 165mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	1119% 10mg	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	243% 19.4mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	410% 9.42mg	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	738% 5166mg	308% 2159mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	272% 9258mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.47% 17.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 18.3 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 22.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Roasted Soy Flour:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus, 10.4 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium and 4.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat and 3.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.