Comparing Nutrients in 100 grams Okara VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Okara	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.62% 76kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	5.56% 0.089g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	16% 20.6g	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	NA	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.3% 3.52g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Okara	Toasted 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	1.67% 0.02mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	62% 0.81mg	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	6.5% 26μg	59.5% 238μg	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	1.56% 1.4mg	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

	Okara	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	204% 1.83mg	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	16.3% 1.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	92% 2.1mg	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	8.57% 60mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Okara vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 16.3 times more Vitamin B1, 14.3 times more Vitamin B2, 42 times more Vitamin B3, 80.2 times more Vitamin B5, 7 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Okara vs Toasted Sunflower Seeds:

• Okara has 1.4 times more Calcium and 81.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 5.2 times more Manganese, 19.3 times more Phosphorus, 2.3 times more Potassium and 9.5 times more Zinc than Okara.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Energy, 32.8 times more Fat, 30.8 times more Saturated Fat, 56.1 times more Omega 6, 1.7 times more Carbohydrate and 4.9 times more Protein than Okara.
• Both Okara and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 100 g.
• Both Okara as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.