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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soy Flour, defatted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1483kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	100% 32g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	80% 104g	130g per day for Men 19-50 years
Sugars	103% 74.5g	19.5% 14g	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% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	209% 79.4g	127% 48g	38g per day for Men 19-50 years
Protein	417% 233g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.07mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	276% 3.6mg	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	346% 1383μg	265% 1061μg	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	0% 0mg	5.54% 5mg	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	3.63% 0.54mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1093mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	2049% 18.4mg	909% 8.2mg	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	524% 42mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	313% 1315mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	2127% 957μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	437% 3057mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	318% 10814mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour, defatted VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Soy Flour, defatted versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Soy Flour, defatted has 2.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 302.8 times more Vitamin E than Soy flour, defatted.
• Both Soy Flour, defatted and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Soy Flour, defatted have insufficient amounts of Vitamin E
• Both Soy flour, defatted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Soy Flour, defatted has 2.8 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese and 4.9 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Phosphorus, 46 times more Selenium and 2.1 times more Zinc than Soy flour, defatted.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Flour, defatted has 1.5 times more Carbohydrate, 5.3 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Energy, 42 times more Fat, 52 times more Saturated Fat, 1.3 times more Omega 3 and 72.8 times more Omega 6 than Soy flour, defatted.