Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	40% 1155kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	45% 32.6g	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	58% 22g	91% 34.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	87.6% 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	118% 470μg	151% 605μg	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	345% 51.8mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	14% 139mg	48% 478mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	896% 8.07mg	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	94% 7.54mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	930% 419μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	327% 2292mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	139% 4731mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.39% 14.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 217.5 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 6.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soy flour, defatted have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus, 46.6 times more Selenium and 2.2 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 3.4 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 2.8 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 40.8 times more Fat, 38.4 times more Saturated Fat and 69.7 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 1.4 times more Carbohydrate, 6 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soy flour, defatted have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.