Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Toasted Sunflower Seeds	Soy Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	97% 36.7g	38g per day for Men 19-50 years
Protein	139% 78g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soy Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Soy Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 4 times more Vitamin B3, 14.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soy Nuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Soy Nuts:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Copper, 1.7 times more Iron and 1.8 times more Phosphorus than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 2.5 times more Calcium, 1.8 times more Magnesium and 2.8 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soy Nuts contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Fiber than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 18.3 times more Omega 3, 1.4 times more Carbohydrate and 2.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.