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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30% 871kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.27g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	21% 15g	7.47% 5.4g	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	50.7% 19.2g	58% 22g	38g per day for Men 19-50 years
Protein	135% 75.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Roasted 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	68% 0.82mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	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	113% 450μg	118% 470μg	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	26% 3.93mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 141μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.3% 373mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	404% 3.63mg	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	144% 11.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	174% 732mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	182% 4.2mg	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	135% 945mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.56g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 3.9 times more Vitamin B1, 3.8 times more Vitamin B2 and 26.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 13.2 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Roasted Full-fat Soy Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Full-fat Soy Flour has 2.7 times more Calcium, 1.2 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium and 2.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Phosphorus, 10.6 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Full-fat Soy Flour has 21.1 times more Omega 3, 1.3 times more Carbohydrate, 2.8 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Saturated Fat and 3 times more Omega 6 than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 7 oz.
• Both Roasted Full-fat Soy Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.