Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	28.4% 825kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	31.4% 0.5g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	22% 3.77g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	NA	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	49% 27.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	6.54% 0.085mg	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	39.3% 157μg	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	26.8% 24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	9.92% 99mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	18.4% 0.17mg	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	67.3% 5.4mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	31% 0.71mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Boiled Green Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Boiled Green Soybeans:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 5.6 times more Vitamin B3, 55 times more Vitamin B5, 13.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Green Soybeans.
• While 5 oz of Boiled and Drained Green Soybeans contain 2.5 times more Vitamin B1 and 12.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Boiled Green Soybeans:

• 5 ounces of Roasted Sunflower Seeds have 15.6 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 4.2 times more Manganese, 7.3 times more Phosphorus, 1.6 times more Potassium, 56.6 times more Selenium and 5.8 times more Zinc than Boiled Green Soybeans.
• While 5 oz of Boiled and Drained Green Soybeans contain 2.1 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 4.1 times more Energy, 7.8 times more Fat, 7.1 times more Saturated Fat, 12.3 times more Omega 6, 2.2 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Boiled Green Soybeans.
• While 5 oz of Boiled and Drained Green Soybeans contain 5.1 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.