Comparing Nutrients in 7 ounces Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soy Flour	33%	40%	27%

Macro Nutrients

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	40% 1159kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	20.5% 15g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	50% 19g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	70.4% 0.91mg	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	113% 450μg	171% 685μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	644% 5.8mg	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	130% 10.4mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.28% 10.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Soy Flour:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C and 18 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Soy Flour:

• Dried Sunflower Seed Kernels have 1.3 times more Phosphorus, 7.1 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.6 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.5 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 23 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.