Comparing Nutrients in 1 pound Soybeans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.8% 2023kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	377% 6.03g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	84% 109g	130g per day for Men 19-50 years
Sugars	46% 33.2g	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	111% 42g	132% 50.3g	38g per day for Men 19-50 years
Protein	296% 166g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.36mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	425% 1701μg	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	30.2% 27.2mg	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	25.7% 3.86mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	126% 1256mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	836% 7.52mg	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	890% 71.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	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	456% 3193mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	240% 8151mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	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	202% 22mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B3, 8.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 30.7 times more Vitamin E than Raw Soybeans.
• Both Raw 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 Soybeans vs Roasted Sunflower Seeds:

• Raw Soybeans have 4 times more Calcium, 4.1 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 4.5 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Soybeans have 19.3 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 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, 2.5 times more Fat, 1.8 times more Saturated Fat and 3.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Raw Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.