Comparing Nutrients in 1 pound Soy Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	70.2% 2037kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	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	97% 36.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	351% 196g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63.5% 635mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	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	224% 18mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	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	421% 2944mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin C and 13.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Dry-roasted Soybeans 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 Nuts vs Roasted Sunflower Seeds:

• Dry-roasted Soybeans have 2 times more Calcium, 1.8 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.8 times more Phosphorus and 4.1 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Soybeans have 20.9 times more Omega 3, 1.2 times more Carbohydrate and 2.2 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, 3 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.