Comparing Nutrients in 100 grams Soybeans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soybeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 446kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	10% 7.33g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	65% 36.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	101% 704mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B9, 5.5 times more Vitamin C and 15.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B3, 8.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 42.7 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Oil Roasted Sunflower Seeds:

• Raw Soybeans have 3.2 times more Calcium, 3.7 times more Iron, 2.2 times more Magnesium, 1.2 times more Manganese and 3.7 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Phosphorus and 4.4 times more Selenium than Raw Soybeans.
• Both Raw Soybeans and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 16.4 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 2.5 times more Saturated Fat and 3.4 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• Both Raw Soybeans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.