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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	40.5% 1175kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	71% 40g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	17.3% 173mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.2% 7.56g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 18.3 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 22.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Roasted Soy Flour:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus, 10.4 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Magnesium and 4.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat and 3.1 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Full-fat Soy Flour have similar amounts of Fiber per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.