Comparing Nutrients in 7 ounces Soy Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 891kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	42.3% 16g	58% 22g	38g per day for Men 19-50 years
Protein	154% 86g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	70.6% 0.85mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	102% 407μg	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	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	98% 7.84mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	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	184% 1288mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin C and 13.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Dry-roasted Soybeans 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 Soy Nuts vs Roasted Sunflower Seeds:

• Dry-roasted Soybeans have 2 times more Calcium, 1.8 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.8 times more Phosphorus and 4.1 times more Selenium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Soybeans have 20.9 times more Omega 3, 1.2 times more Carbohydrate and 2.2 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, 3 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.