Comparing Nutrients in 7 ounces Soy Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 891kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	44.2% 57.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	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	42.3% 16g	45% 17g	38g per day for Men 19-50 years
Protein	154% 86g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	98% 7.84mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	168% 3.87mg	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	184% 1288mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.1 times more Vitamin B2, 3.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 7.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 6 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 7 oz.
• Both Dry-roasted Soybeans 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 Nuts vs Sunflower Seeds:

• Dry-roasted Soybeans have 1.8 times more Calcium and 2.1 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 2.7 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Soybeans have 24.1 times more Omega 3, 1.4 times more Carbohydrate and 2.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat and 2.1 times more Omega 6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Dry-roasted Soybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.