Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Toasted Sunflower Seeds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	97% 2808kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	NA	35.2% 25.5g	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	NA	0.63% 0.45g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	137% 52g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	139% 78g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soy sauce, reduced sodium, 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	123% 1.47mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	13% 0.17mg	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	270% 1080μg	4.54% 18μg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	26% 259mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	24.7% 0.22mg	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	386% 31mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	29.8% 0.68mg	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	750% 5253mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	413% 14052mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	874% 13109mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	7.76% 287g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 1 pound of Toasted Sunflower Seeds has 10.8 times more Vitamin B1, 6.6 times more Vitamin B2, 9.3 times more Vitamin B3, 47.7 times more Vitamin B5, 21.8 times more Vitamin B6 and 59.5 times more Vitamin B9 than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• 1 pound of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Soy sauce, reduced sodium, 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 Toasted Sunflower Seeds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 1 pound of Toasted Sunflower Seeds has 5.2 times more Calcium, 37.4 times more Copper, 15.8 times more Iron, 3.8 times more Magnesium, 14 times more Manganese, 13 times more Phosphorus and 21.2 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 1 lb of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contains 6.3 times more Potassium and 963.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 6.9 times more Energy, 183.2 times more Fat, 297.7 times more Saturated Fat, 6.6 times more Omega 3, 485.6 times more Omega 6, 1.4 times more Carbohydrate, 38.3 times more Fiber and 2.1 times more Protein than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• 1 pound of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3, Omega 6 and Fiber