Comparing Nutrients in 5 ounces Soy protein isolate VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy protein isolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 475kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	26.2% 34g	130g per day for Men 19-50 years
Sugars	0% 0g	5.34% 3.87g	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	0% 0g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	224% 125g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	87.7% 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	62.4% 249μg	84% 336μg	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	0% 0mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.2% 252mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	288% 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	257% 20.6mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	130% 3mg	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	157% 1100mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	95% 1425mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.06g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soy protein isolate vs Roasted Sunflower Seeds:

• Soy protein isolate has 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 4.9 times more Vitamin B3, 117.3 times more Vitamin B5, 8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein isolate.
• Both Soy protein isolate as well as Dry Roasted 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 protein isolate vs Roasted Sunflower Seeds:

• Soy protein isolate has 2.5 times more Calcium, 3.8 times more Iron and 335 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 10.5 times more Potassium, 99.1 times more Selenium and 1.3 times more Zinc than Soy protein isolate.
• Both Soy protein isolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soy protein isolate has 2.8 times more Omega 3 and 4.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 14.7 times more Fat, 12.4 times more Saturated Fat, 22.6 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• Both Soy protein isolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.