Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	29% 839kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	33% 43g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	15% 10.8g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	36% 13.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	38.3% 0.5mg	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	83% 332μg	80.4% 322μg	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	1.73% 1.56mg	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	343% 51.5mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	350% 3.15mg	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	76% 6.07mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	128% 2.94mg	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	231% 1615mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.15% 5.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 18.3 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 22.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus, 10.4 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium and 4.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat and 3.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.