Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Flour	33%	40%	27%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	50% 19g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	14% 139mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.28% 10.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 13.4 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 25.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Soy Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Phosphorus, 10.6 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium and 3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.4 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 20 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.