Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Soy protein concentrate, produced by acid wash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soy protein concentrate, produced by acid wash	71%	1%	28%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Energy	40.5% 1175kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	2.07% 0.35g	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	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	54.7% 39.7g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	71% 40g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	20.5% 0.27mg	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	169% 675μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Calcium	17.3% 173mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	215% 1.94mg	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	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	362% 8.3mg	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	238% 1665mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	119% 1786mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Soy protein concentrate, produced by acid wash per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Soy protein concentrate, produced by acid wash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Soy protein concentrate, produced by acid wash:

• 7 ounces of Oil Roasted Sunflower Seeds have 2 times more Vitamin B2, 5.8 times more Vitamin B3, 121.8 times more Vitamin B5, 5.9 times more Vitamin B6 and more Vitamin K than Soy protein concentrate, produced by acid wash.
• While 7 oz of Soy protein concentrate, produced by acid wash contain 1.5 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soy protein concentrate, produced by acid wash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Soy protein concentrate, produced by acid wash have insufficient amounts of Vitamin B5 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Soy protein concentrate, produced by acid wash:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Copper, 1.4 times more Phosphorus and 97.8 times more Selenium than Soy protein concentrate, produced by acid wash.
• While 7 oz of Soy protein concentrate, produced by acid wash contain 4.2 times more Calcium, 2.5 times more Iron, 2 times more Manganese and 300 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soy protein concentrate, produced by acid wash contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Soy protein concentrate, produced by acid wash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Energy, 111.5 times more Fat, 135.9 times more Saturated Fat, 3.4 times more Omega 3, 193.3 times more Omega 6 and 1.9 times more Fiber than Soy protein concentrate, produced by acid wash.
• While 7 oz of Soy protein concentrate, produced by acid wash contain 6.4 times more Sugars and 3.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soy protein concentrate, produced by acid wash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Soy protein concentrate, produced by acid wash provide inadequate amounts of Omega 3 and Omega 6