Comparing Nutrients in 7 ounces Soy Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 861kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	20.5% 15g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	50% 19g	45% 17g	38g per day for Men 19-50 years
Protein	134% 75g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	205% 2.67mg	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	171% 685μg	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	0% 0mg	3.1% 2.78mg	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	25.8% 3.87mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 409mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	397% 3.57mg	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	158% 12.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C and 18 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Flour vs Sunflower Seeds:

• Raw Full-fat Soy Flour has 2.6 times more Calcium, 1.6 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Phosphorus, 7.1 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour has 23 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.5 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Raw Full-fat Soy Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.