Comparing Nutrients in 1 pound TVP VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	TVP	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.6% 1497kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	100% 32g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	80% 104g	130g per day for Men 19-50 years
Sugars	59.4% 43g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	174% 66.2g	127% 48g	38g per day for Men 19-50 years
Protein	405% 227g	162% 91g	56g per day for Men 19-50 years

Vitamins

	TVP	Oil 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	227% 2.72mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	276% 3.6mg	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	340% 1361μg	265% 1061μg	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	0% 0mg	5.54% 5mg	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	6.05% 0.91mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	118% 1179mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	756% 6.8mg	909% 8.2mg	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	567% 45.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	324% 1361mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	789% 18mg	410% 9.43mg	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	460% 3221mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	334% 11340mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	0.19% 7g	3700g per day for Men 19-50 years

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

• Textured Vegetable Protein, Dry has 1.9 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C and 181.7 times more Vitamin E than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Textured Vegetable Protein, Dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for TVP vs Oil Roasted Sunflower Seeds:

• Textured Vegetable Protein, Dry has 3 times more Calcium, 2.3 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 5.2 times more Potassium and 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Phosphorus and 3.6 times more Selenium than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Textured Vegetable Protein, Dry has 1.2 times more Omega 3, 1.4 times more Carbohydrate, 3.1 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 51.3 times more Fat, 70.7 times more Saturated Fat and 85.5 times more Omega 6 than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.