Comparing Nutrients in 1 pound Roasted Soybeans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	73.4% 2127kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	312% 175g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	640% 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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	62.6% 626mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Soybeans versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Soybeans has 1.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.3 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 15.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Soybeans roasted without salt.
• Both Roasted Soybeans and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Soybeans roasted without salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Soybeans vs Toasted Sunflower Seeds:

• 1 pound of Roasted Soybeans has 2.4 times more Calcium and 3 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.2 times more Copper, 1.7 times more Iron, 3.2 times more Phosphorus and 1.7 times more Zinc than Soybeans roasted without salt.
• Both Roasted Soybeans and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans has 21.4 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 2.2 times more Fat, 1.6 times more Saturated Fat and 3 times more Omega 6 than Soybeans roasted without salt.