Comparing Nutrients in 100 grams Roasted Soybeans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 469kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	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% 30.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	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	46.6% 17.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	69% 38.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	52.8% 211μg	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	2.44% 2.2mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 138mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	48.8% 3.9mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	52% 363mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Soybeans roasted without salt have 1.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 5 times more Vitamin B3, 15.5 times more Vitamin B5 and 3.9 times more Vitamin B6 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Soybeans roasted without salt 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 Roasted Soybeans vs Roasted Sunflower Seeds:

• Soybeans roasted without salt have 2 times more Calcium and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 3.2 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Soybeans roasted without salt have 24.6 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.4 times more Saturated Fat and 2.6 times more Omega 6 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 g.
• Both Soybeans roasted without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.