Comparing Nutrients in 1 pound Soy Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1969kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	84% 109g	130g per day for Men 19-50 years
Sugars	47% 34g	17% 12.4g	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	115% 43.5g	132% 50.3g	38g per day for Men 19-50 years
Protein	306% 172g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	391% 1565μg	269% 1075μg	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	59% 8.85mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 934mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	922% 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	361% 29mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	416% 9.57mg	2.3mg per day for Men 19-50 years
Molybdenum	3165% 1424μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	320% 2241mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 5.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 25.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 13.4 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Full-fat Soy Flour has 2.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium and 3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus, 10.6 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour has 20 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.4 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.