Comparing Nutrients in 5 ounces Soy Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.2% 615kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	22.5% 29g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	36% 13.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	87.8% 1.14mg	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	122% 489μg	84.3% 337μg	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	0% 0mg	2.2% 2mg	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	18.4% 2.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 292mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	289% 2.6mg	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	113% 9.03mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 1.8 times more Vitamin B1, 4.1 times more Vitamin B2 and 1.4 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Full-fat Soy Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Full-fat Soy Flour has 3.6 times more Calcium, 1.6 times more Copper, 3.3 times more Magnesium and 5.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus and 1.4 times more Zinc than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Full-fat Soy Flour has 17.4 times more Omega 3, 1.6 times more Carbohydrate and 2.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 2.8 times more Fat, 2 times more Saturated Fat and 3.6 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Raw Full-fat Soy Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.