Comparing Nutrients in 7 ounces Boiled Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 341kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	31.3% 12g	58% 22g	38g per day for Men 19-50 years
Protein	64.5% 36g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	4.63% 0.69mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.2% 202mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	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	128% 10.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	69.5% 486mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Soybeans vs Roasted Sunflower Seeds:

• Boiled Soybeans no Salt have 1.5 times more Vitamin B1, 1.2 times more Vitamin C and 7.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Vitamin B3, 39.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.4 times more Vitamin B9 and 74.6 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled Soybeans no Salt 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 Boiled Soybeans vs Roasted Sunflower Seeds:

• Boiled Soybeans no Salt have 1.5 times more Calcium, 1.4 times more Iron and 52.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 1.7 times more Potassium, 10.9 times more Selenium and 4.6 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 7 ounces:

• Boiled Soybeans no Salt have 8.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Energy, 5.6 times more Fat, 4 times more Saturated Fat, 7.3 times more Omega 6, 2.9 times more Carbohydrate and 1.9 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 7 oz.
• Both Boiled Soybeans no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.