Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Soy protein isolate, potassium type

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy protein isolate, potassium type	96%	1%	3%

Macro Nutrients

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Energy	28.4% 825kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	2.2% 0.37g	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	2.82% 3.67g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	49% 27.4g	224% 125g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	11% 0.14mg	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	62.4% 249μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Calcium	9.92% 99mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	252% 2.27mg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	92% 2.1mg	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	234% 1637mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	66.3% 2254mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Soy protein isolate, potassium type per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Soy protein isolate, potassium type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 5 ounces of Roasted Sunflower Seeds have 2.5 times more Vitamin B2, 4.9 times more Vitamin B3, 117.3 times more Vitamin B5, 8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin E and more Vitamin K than Soy protein isolate, potassium type.
• While 5 oz of Soy protein isolate, potassium type contain 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Soy protein isolate, potassium type have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy protein isolate, potassium type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Soy protein isolate, potassium type:

• 5 ounces of Roasted Sunflower Seeds have 3.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 99.1 times more Selenium and 1.3 times more Zinc than Soy protein isolate, potassium type.
• While 5 oz of Soy protein isolate, potassium type contain 2.5 times more Calcium, 3.8 times more Iron, 1.9 times more Potassium and 16.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soy protein isolate, potassium type contain similar levels of Copper per five ounces.
• 5 ounces of Soy protein isolate, potassium type lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.8 times more Energy, 94 times more Fat, 67.8 times more Saturated Fat, 2 times more Omega 3, 124.2 times more Omega 6, 9.3 times more Carbohydrate, more Sugars and more Fiber than Soy protein isolate, potassium type.
• While 5 oz of Soy protein isolate, potassium type contain 4.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Soy protein isolate, potassium type provide inadequate amounts of Omega 6, Carbohydrate and Fiber