Comparing Nutrients in 100 grams Sunflower Seeds VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	20% 584kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	74.4% 12.6g	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	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.8% 4.2g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	16% 0.21mg	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	52.8% 211μg	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	2.44% 2.2mg	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	6.07% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	92% 0.83mg	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	65.6% 5.25mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	94% 2.16mg	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	94% 660mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	34.7% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 14.8 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 2.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 38.6 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 3.3 times more Vitamin A, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Roasted Soybeans with Salt:

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Selenium and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.8 times more Calcium, 2.3 times more Potassium and 18.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Soybeans with Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 1.2 times more Saturated Fat and 1.8 times more Omega 6 than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 28.2 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.