Comparing Nutrients in 5 ounces Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soy Flour	33%	40%	27%

Macro Nutrients

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	28.5% 828kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	14.7% 10.6g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	36% 13.6g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	50.3% 0.65mg	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	80.4% 322μg	122% 489μg	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	2.2% 2mg	0% 0mg	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	332% 50mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	11% 111mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	460% 4.14mg	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	93% 7.44mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	140% 3.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	989% 445μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 936mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Soy Flour:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C and 18 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Soy Flour:

• Dried Sunflower Seed Kernels have 1.3 times more Phosphorus, 7.1 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.6 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.5 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 23 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.