Comparing Nutrients in 7 ounces Green Soybeans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Green Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 292kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	37% 12g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	22% 8.33g	60% 23g	38g per day for Men 19-50 years
Protein	46% 25.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 391mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	88% 7.04mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	55% 385mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Soybeans 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 Green Soybeans vs Toasted Sunflower Seeds:

• 7 ounces of Green Soybeans have 1.3 times more Vitamin B1 and 20.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 48 times more Vitamin B5, 12.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Green Soybeans.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Green Soybeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Soybeans vs Toasted Sunflower Seeds:

• 7 ounces of Green Soybeans have 3.5 times more Calcium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 6 times more Phosphorus and 5.4 times more Zinc than Raw Green Soybeans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Soybeans have 4.8 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Energy, 8.4 times more Fat, 7.6 times more Saturated Fat, 13.2 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Raw Green Soybeans.