Comparing Nutrients in 1 pound Steamed Soybeans Sprouts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Steamed Soybeans Sprouts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 367kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	84% 109g	130g per day for Men 19-50 years
Sugars	3.25% 2.36g	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	9.55% 3.63g	132% 50.3g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	91% 363μg	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	42% 37.6mg	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	6.35% 0.95mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 320μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.8% 268mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	74.3% 5.94mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	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	87.5% 612mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	9.74% 360g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Steamed Sprouted Soybeans have 1.9 times more Vitamin B1, 5.9 times more Vitamin C and 26.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B2, 6.4 times more Vitamin B3, 9.5 times more Vitamin B5, 7.7 times more Vitamin B6, 3 times more Vitamin B9 and 124.3 times more Vitamin E than Steamed Sprouted Soybeans.
• Both Steamed Sprouted 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 Steamed Soybeans Sprouts vs Roasted Sunflower Seeds:

• Steamed Sprouted Soybeans have 66.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 8.6 times more Phosphorus, 2.4 times more Potassium, 132.2 times more Selenium and 5.1 times more Zinc than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Sprouted Soybeans have 4.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.2 times more Energy, 11.2 times more Fat, 8.5 times more Saturated Fat, 14.8 times more Omega 6, 3.7 times more Carbohydrate, 5.3 times more Sugars, 13.9 times more Fiber and 2.3 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.