Comparing Nutrients in 100 grams Green Soybeans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Green Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.07% 147kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	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	8.5% 11g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	11% 4.2g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	23% 13g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	41.3% 165μg	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	32.2% 29mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.7% 197mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	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	44.4% 3.55mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	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	27.7% 194mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	NA	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Green Soybeans versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Soybeans vs Toasted Sunflower Seeds:

• 100 grams of Green Soybeans have 1.3 times more Vitamin B1 and 20.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 48 times more Vitamin B5, 12.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Green Soybeans.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Green Soybeans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Green Soybeans vs Toasted Sunflower Seeds:

• 100 grams of Green Soybeans have 3.5 times more Calcium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 6 times more Phosphorus and 5.4 times more Zinc than Raw Green Soybeans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Soybeans have 4.8 times more Omega 3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Energy, 8.4 times more Fat, 7.6 times more Saturated Fat, 13.2 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Raw Green Soybeans.