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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 439kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	NA	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	25.5% 9.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	68% 38g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	62% 0.81mg	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	59.5% 238μg	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	0% 0mg	1.56% 1.4mg	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	13.2% 1.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 188mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	204% 1.83mg	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	72.8% 5.82mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	92% 2.1mg	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	68% 476mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.58mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.027% 1g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 1.3 times more Vitamin B1 and 3.3 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 g.
• Both Roasted Full-fat Soy Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Roasted Full-fat Soy Flour has 3.3 times more Calcium, 1.2 times more Copper, 2.9 times more Magnesium and 4.2 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Phosphorus and 1.5 times more Zinc than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Full-fat Soy Flour has 18.5 times more Omega 3, 1.5 times more Carbohydrate and 2.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat and 3.4 times more Omega 6 than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Roasted Full-fat Soy Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.