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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	127% 21.6g	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	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	21% 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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted 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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	53.6% 0.7mg	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	113% 450μg	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	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	14% 139mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	490% 4.4mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	179% 4.12mg	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	327% 2292mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	119% 4050mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.2% 7.56g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 13.2 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 3.9 times more Vitamin B1, 3.8 times more Vitamin B2 and 26.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Roasted 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 Roasted Soy Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Phosphorus, 10.6 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.7 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium and 2.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Saturated Fat and 3 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 21.1 times more Omega 3, 1.3 times more Carbohydrate, 2.8 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 Roasted Full-fat Soy Flour have similar amounts of Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.