Comparing Nutrients in 5 ounces Sprouted Soybeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sprouted Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.96% 173kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	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	10.4% 13.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	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	4.1% 1.56g	32% 12g	38g per day for Men 19-50 years
Protein	33% 18.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	40% 0.48mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	61% 244μg	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	24% 21.7mg	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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.5% 95mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	37.2% 2.98mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	33.2% 232mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Raw Sprouted Soybeans have 10.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 3 times more Vitamin B2, 7.3 times more Vitamin B3, 7.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Sprouted 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 Sprouted Soybeans vs Sunflower Seeds:

• Raw Sprouted Soybeans have 14.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Copper, 2.5 times more Iron, 4.5 times more Magnesium, 2.8 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium, 88.3 times more Selenium and 4.3 times more Zinc than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Soybeans have 7.4 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Energy, 7.7 times more Fat, 4.8 times more Saturated Fat, 6.9 times more Omega 6, 2.1 times more Carbohydrate, 7.8 times more Fiber and 1.6 times more Protein than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.