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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1969kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	80% 104g	130g per day for Men 19-50 years
Sugars	47% 34g	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	115% 43.5g	127% 48g	38g per day for Men 19-50 years
Protein	306% 172g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	391% 1565μg	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	59% 8.85mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 934mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	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	361% 29mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B9 and 22.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 18.6 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Full-fat Soy Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Full-fat Soy Flour has 2.4 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium and 5.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Phosphorus, 10.4 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour has 17 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 2.5 times more Fat, 2.4 times more Saturated Fat and 3.3 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Raw Full-fat Soy Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.