Comparing Nutrients in 5 ounces Sunflower Seeds VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	28.5% 828kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	105% 18g	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	33% 43g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	130% 1.17mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	133% 3.06mg	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	134% 936mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 14.8 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 2.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 38.6 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 3.3 times more Vitamin A, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Selenium and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.8 times more Calcium, 2.3 times more Potassium and 18.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 1.2 times more Saturated Fat and 1.8 times more Omega 6 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 28.2 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.