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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68.7% 1991kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	84% 109g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	116% 44g	132% 50.3g	38g per day for Men 19-50 years
Protein	309% 173g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	156% 1.87mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	257% 1030μg	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	60% 9mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	85.3% 853mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	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	330% 26.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	399% 1674mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	410% 9.42mg	416% 9.57mg	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	308% 2159mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	272% 9258mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	148% 16.2mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 3.9 times more Vitamin B1, 3.8 times more Vitamin B2 and 26.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 13.2 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Roasted 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 Roasted Soy Flour vs Roasted Sunflower Seeds:

• Roasted Full-fat Soy Flour has 2.7 times more Calcium, 1.2 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium and 2.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Phosphorus, 10.6 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• Both Roasted 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:

• Roasted Full-fat Soy Flour has 21.1 times more Omega 3, 1.3 times more Carbohydrate, 2.8 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, 2.3 times more Fat, 1.7 times more Saturated Fat and 3 times more Omega 6 than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Roasted 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.