Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	28.4% 825kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	37% 48g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	32% 23.3g	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	41.4% 15.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	49% 27.4g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	62.6% 0.81mg	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	84% 336μg	108% 432μg	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	247% 37mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	9.92% 99mg	34% 342mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	640% 5.76mg	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	67.3% 5.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	186% 4.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	665% 299μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1637mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 217.5 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 6.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soy flour, defatted have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus, 46.6 times more Selenium and 2.2 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 3.4 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 2.8 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 40.8 times more Fat, 38.4 times more Saturated Fat and 69.7 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 1.4 times more Carbohydrate, 6 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soy flour, defatted have similar amounts of Omega 3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.