Comparing Nutrients in 5 ounces Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	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	33% 42.8g	26.2% 34g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	34.7% 13g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	92% 51.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	133% 532μg	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	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.3% 393mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	278% 22.3mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	143% 998mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B3, 8.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 30.7 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans 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 Soybeans vs Roasted Sunflower Seeds:

• Raw Soybeans have 4 times more Calcium, 4.1 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 4.5 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Soybeans have 19.3 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat and 3.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Raw Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.