Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soy Flour	33%	40%	27%

Macro Nutrients

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Energy	20% 582kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	18.5% 24g	24.6% 32g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soy Flour	Recommended Dietary Allowance
Calcium	7% 70mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.14% 5.16g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 13.4 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 5.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 25.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Soy Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Phosphorus, 10.6 times more Selenium and 1.3 times more Zinc than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium and 3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.4 times more Fat, 1.7 times more Saturated Fat and 3.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 20 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Full-fat Soy Flour have similar amounts of Fiber per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.