Comparing Nutrients in 100 grams Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soy Flour	33%	40%	27%

Macro Nutrients

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	20% 584kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	24.6% 32g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	10.3% 7.5g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	35.5% 0.46mg	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	56.8% 227μg	86.3% 345μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	7.8% 78mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	324% 2.92mg	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	65.6% 5.25mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 660mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Soy Flour:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C and 18 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Soy Flour:

• Dried Sunflower Seed Kernels have 1.3 times more Phosphorus, 7.1 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.6 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.5 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 23 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Full-fat Soy Flour have similar amounts of Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.