Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Roasted Sunflower Seeds	Sprouted Soybeans	Recommended Dietary Allowance
Energy	40% 1155kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	39% 6.62g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	14% 139mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	94% 0.85mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.7% 137g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B2, 6.1 times more Vitamin B3, 7.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 3.2 times more Vitamin B1 and 10.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Sprouted Soybeans:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 7 times more Phosphorus, 1.8 times more Potassium, 132.2 times more Selenium and 4.5 times more Zinc than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 57.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Sprouted Soybeans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Energy, 7.4 times more Fat, 5.6 times more Saturated Fat, 9.8 times more Omega 6, 2.5 times more Carbohydrate, 10.1 times more Fiber and 1.5 times more Protein than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 6.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.