Comparing Nutrients in 100 grams Soybeans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 446kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	18.5% 24g	130g per day for Men 19-50 years
Sugars	10% 7.33g	3.77% 2.73g	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	24.5% 9.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	65% 36.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	62% 0.8mg	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	94% 375μg	59.3% 237μg	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	6.67% 6mg	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	5.67% 0.85mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	203% 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	196% 15.7mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	101% 704mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B3, 8.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 30.7 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans as well as Dry Roasted 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 Soybeans vs Roasted Sunflower Seeds:

• Raw Soybeans have 4 times more Calcium, 4.1 times more Iron, 2.2 times more Magnesium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 4.5 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 19.3 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat and 3.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Raw Soybeans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.