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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soy Flour, defatted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1483kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	72% 93g	130g per day for Men 19-50 years
Sugars	103% 74.5g	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	209% 79.4g	137% 52g	38g per day for Men 19-50 years
Protein	417% 233g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.07mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1093mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	2049% 18.4mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	313% 1315mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	318% 10814mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.12% 4.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Soy Flour, defatted versus 1 lb of Toasted 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 Toasted Sunflower Seeds:

• 1 pound of Soy Flour, defatted has 2.1 times more Vitamin B1 and 1.3 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Soy flour, defatted.
• Both Soy Flour, defatted and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Soy flour, defatted as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Soy Flour, defatted has 4.2 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese and 4.9 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Phosphorus and 2.2 times more Zinc than Soy flour, defatted.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Flour, defatted has 1.6 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Energy, 46.6 times more Fat, 43.8 times more Saturated Fat, 1.3 times more Omega 3 and 79.6 times more Omega 6 than Soy flour, defatted.