Comparing Nutrients in 1 pound Roasted Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	73.4% 2127kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	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	211% 80.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	312% 175g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	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	37.8% 0.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	62.6% 626mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	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	221% 17.7mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	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	235% 1647mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Soybeans roasted without salt have 1.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 5 times more Vitamin B3, 15.5 times more Vitamin B5 and 3.9 times more Vitamin B6 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Soybeans roasted without salt 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 Soybeans vs Roasted Sunflower Seeds:

• Soybeans roasted without salt have 2 times more Calcium and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 3.2 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soybeans roasted without salt have 24.6 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.4 times more Saturated Fat and 2.6 times more Omega 6 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Soybeans roasted without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.