Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Soy protein concentrate, produced by acid wash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soy protein concentrate, produced by acid wash	71%	1%	28%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Energy	29% 839kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	1.48% 0.25g	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	27.7% 36g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	39% 28.3g	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	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	6.34% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	14.6% 0.19mg	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	120% 482μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Calcium	12.3% 123mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	154% 1.4mg	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	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	258% 5.94mg	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	170% 1189mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	56.7% 6.24mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Soy protein concentrate, produced by acid wash:

• Oil Roasted Sunflower Seed Kernels have 2 times more Vitamin B2, 5.8 times more Vitamin B3, 121.8 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 1.5 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Soy protein concentrate, produced by acid wash have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Soy protein concentrate, produced by acid wash 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 Soy protein concentrate, produced by acid wash:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Copper, 1.4 times more Phosphorus and 97.8 times more Selenium than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 4.2 times more Calcium, 2.5 times more Iron, 2 times more Manganese and 300 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Soy protein concentrate, produced by acid wash have similar amounts of Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 111.5 times more Fat, 135.9 times more Saturated Fat, 3.4 times more Omega 3, 193.3 times more Omega 6 and 1.9 times more Fiber than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 6.4 times more Sugars and 3.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Soy protein concentrate, produced by acid wash have similar amounts of Carbohydrate per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.