Comparing Nutrients in 5 ounces Soybeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	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	33% 42.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	34.7% 13g	32% 12g	38g per day for Men 19-50 years
Protein	92% 51.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	133% 532μg	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	9.45% 8.5mg	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	8.03% 1.2mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.3% 393mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	278% 22.3mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	143% 998mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2.5 times more Vitamin B2, 1.7 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 41.4 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans 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 Soybeans vs Sunflower Seeds:

• Raw Soybeans have 3.6 times more Calcium, 3 times more Iron, 1.3 times more Manganese and 2.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Soybeans have 22.2 times more Omega 3, 1.5 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat and 2.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Raw Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.