Comparing Nutrients in 5 ounces Boiled Soybeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.4% 244kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	22% 28.3g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	32% 12g	38g per day for Men 19-50 years
Protein	46% 26g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	147% 1.9mg	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	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	283% 2.55mg	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	91% 7.3mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	120% 2.76mg	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	49.6% 347mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Soybeans vs Sunflower Seeds:

• Boiled Soybeans no Salt have 1.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.5 times more Vitamin B1, 20.9 times more Vitamin B3, 6.3 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 100.5 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled Soybeans no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Soybeans vs Sunflower Seeds:

• Boiled Soybeans no Salt have 1.3 times more Calcium and 13.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 3.8 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium and 4.3 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Soybeans no Salt have 10 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Energy, 5.7 times more Fat, 3.4 times more Saturated Fat, 5.2 times more Omega 6, 2.4 times more Carbohydrate and 1.4 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 5 oz.
• Both Boiled Soybeans no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.