Comparing Nutrients in 7 ounces Okara VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Okara	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.2% 151kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	12.5% 7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Okara	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	3.3% 0.04mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	123% 1.6mg	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	13% 51.6μg	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	404% 3.63mg	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	32.2% 2.58mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	182% 4.2mg	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	17% 119mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Okara vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 12.3 times more Vitamin B2, 70.4 times more Vitamin B3, 80 times more Vitamin B5, 7 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Okara vs Roasted Sunflower Seeds:

• Okara has 68 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 5.2 times more Manganese, 19.3 times more Phosphorus, 4 times more Potassium, 7.5 times more Selenium and 9.4 times more Zinc than Okara.
• Both Okara and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Okara has 1.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 28.8 times more Fat, 27 times more Saturated Fat, 49.2 times more Omega 6, 2 times more Carbohydrate and 5.5 times more Protein than Okara.
• Both Okara as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.