Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Sunflower Seeds	Boiled Soybeans	Recommended Dietary Allowance
Energy	40% 1159kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	52% 8.86g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	8.2% 5.95g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Soybeans	Recommended Dietary Allowance
Calcium	15.5% 155mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	89.7% 0.81mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	71% 1.64mg	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	187% 1310mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled Soybeans:

• Dried Sunflower Seed Kernels have 9.5 times more Vitamin B1, 1.2 times more Vitamin B2, 20.9 times more Vitamin B3, 6.3 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 100.5 times more Vitamin E than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Soybeans no Salt have similar amounts of Vitamin C per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled Soybeans:

• Dried Sunflower Seed Kernels have 4.4 times more Copper, 3.8 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium and 4.3 times more Zinc than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.3 times more Calcium and 13.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Soybeans no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 3.4 times more Energy, 5.7 times more Fat, 3.4 times more Saturated Fat, 5.2 times more Omega 6, 2.4 times more Carbohydrate and 1.4 times more Fiber than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 10 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Soybeans no Salt have similar amounts of Sugars and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.