Comparing Nutrients in 100 grams TVP VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	TVP	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	15.4% 20g	130g per day for Men 19-50 years
Sugars	13% 9.5g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	89.3% 50g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	TVP	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	103% 1.35mg	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	75% 300μg	56.8% 227μg	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	1.33% 0.2mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	125% 10mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	84.8% 1.95mg	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% 710mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Textured Vegetable Protein, Dry has 1.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 4.4 times more Vitamin B3, 2.7 times more Vitamin B6, more Vitamin C and 175.9 times more Vitamin E than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Textured Vegetable Protein, Dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for TVP vs Sunflower Seeds:

• Textured Vegetable Protein, Dry has 3.3 times more Calcium, 1.9 times more Iron, 2.1 times more Manganese, 3.9 times more Potassium and 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Selenium than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Textured Vegetable Protein, Dry has 1.7 times more Omega 3, 1.6 times more Carbohydrate, 3.6 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 51.5 times more Fat, 44.6 times more Saturated Fat and 57.6 times more Omega 6 than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.