Comparing Nutrients in 7 ounces Soy Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 861kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	37% 12g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	50% 19g	60% 23g	38g per day for Men 19-50 years
Protein	134% 75g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	123% 1.6mg	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	118% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 409mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Soy Flour versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Soy Flour have 1.8 times more Vitamin B1, 4.1 times more Vitamin B2 and 1.4 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Full-fat Soy Flour.
• Both Soy Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Full-fat Soy Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Soy Flour have 3.6 times more Calcium, 1.6 times more Copper, 3.3 times more Magnesium and 5.1 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus and 1.4 times more Zinc than Raw Full-fat Soy Flour.
• Both Soy Flour and Toasted Sunflower Seeds contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Flour have 17.4 times more Omega 3, 1.6 times more Carbohydrate and 2.2 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 2.8 times more Fat, 2 times more Saturated Fat and 3.6 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Soy Flour and Toasted Sunflower Seeds offer comparable quantities of Fiber per seven ounces.