Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Soybean Oil

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soybean Oil	0%	100%	0%

Macro Nutrients

	Toasted Sunflower Seeds	Soybean Oil	Recommended Dietary Allowance
Energy	30.3% 877kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	69.3% 22g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	601% 9.62g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	425% 72.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	0% 0g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soybean Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	0% 0mg	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	84.3% 337μg	0% 0μg	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	NA	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	217% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soybean Oil	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	0% 0mg	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	121% 9.65mg	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	0% 0mg	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% 1641mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Soybean Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Soybean Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Soybean Oil:

• 5 ounces of Toasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Soybean Oil.
• 5 ounces of Soybean Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Salad or Cooking Soybean Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Soybean Oil:

• 5 ounces of Toasted Sunflower Seeds have more Calcium, more Copper, 136.2 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and 530 times more Zinc than Soybean Oil.
• 5 ounces of Soybean Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have more Carbohydrate, more Fiber and more Protein than Soybean Oil.
• While 5 oz of Salad or Cooking Soybean Oil contain 1.4 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 85.9 times more Omega 3 and 1.4 times more Omega 6 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Soybean Oil provide inadequate amounts of Carbohydrate, Fiber and Protein