Comparing Nutrients in 5 ounces Soybean Lecithin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Energy	37.3% 1082kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	455% 7.3g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	335% 57g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0% 0g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	0% 0g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	147% 1.9mg	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	0% 0μg	80.4% 322μg	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	2.2% 2mg	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	77.3% 11.6mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	217% 261μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	283% 2.55mg	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	0% 0mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	120% 2.76mg	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	0% 0mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0% 0g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soybean Lecithin vs Sunflower Seeds:

• Soybean Lecithin has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 4.3 times more Vitamin E than Soybean Lecithin.
• Both Soybean Lecithin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soybean Lecithin vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.

Comparison of macro-nutrients per 5 ounces:

• Soybean Lecithin has 1.3 times more Energy, 1.9 times more Fat, 3.4 times more Saturated Fat, 85.6 times more Omega 3 and 1.7 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.