Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Refined Soybean Oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Refined Soybean Oil	0%	100%	0%

Macro Nutrients

	Roasted Sunflower Seeds	Refined Soybean Oil	Recommended Dietary Allowance
Energy	20% 582kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	47.7% 15.3g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	440% 7.03g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	296% 50.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	0% 0g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	0% 0g	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	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Refined Soybean Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	0% 0mg	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	59.3% 237μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	54.5% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Refined Soybean Oil	Recommended Dietary Allowance
Calcium	7% 70mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	0% 0mg	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	47.5% 3.8mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	NA	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	165% 1155mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Refined Soybean Oil per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Refined Soybean Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Refined Soybean Oil:

• 100 grams of Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 3.2 times more Vitamin E than Refined Soybean Oil.
• While 100 g of Refined Soybean Vegetable Oil contain 68.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Refined Soybean Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refined Soybean Vegetable Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Refined Soybean Oil:

• 100 grams of Roasted Sunflower Seeds have more Calcium, more Copper, 190 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Refined Soybean Oil.
• 100 grams of Refined Soybean Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have more Carbohydrate, more Sugars, more Fiber and more Protein than Refined Soybean Oil.
• While 100 g of Refined Soybean Vegetable Oil contain 1.5 times more Energy, 2 times more Fat, 2.9 times more Saturated Fat, 101.9 times more Omega 3 and 1.5 times more Omega 6 than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Refined Soybean Oil provide inadequate amounts of Carbohydrate, Fiber and Protein