Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	20% 582kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	9.9% 3.16g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	64% 11g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	10.5% 7.6g	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	25.5% 9.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted 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	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	72.4% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	27% 0.35mg	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	56.8% 227μg	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	13.2% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	7% 70mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	247% 2.22mg	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	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	90% 2.08mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	60% 2041mg	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	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32.5% 3.58mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 13.2 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 3.9 times more Vitamin B1, 3.8 times more Vitamin B2 and 26.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Full-fat Soy Flour have similar amounts of Vitamin B9 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Roasted 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 Roasted Soy Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Phosphorus, 10.6 times more Selenium and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.7 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium and 2.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Full-fat Soy Flour have similar amounts of Copper and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Saturated Fat and 3 times more Omega 6 than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 21.1 times more Omega 3, 1.3 times more Carbohydrate, 2.8 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 Roasted Full-fat Soy Flour have similar amounts of Fiber per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.