Comparing Nutrients in 100 grams TVP VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	TVP	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	24.6% 32g	16% 20.6g	130g per day for Men 19-50 years
Sugars	13% 9.5g	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	38.4% 14.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	89.3% 50g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	TVP	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	75% 300μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	125% 10mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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% 710mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.027% 1g	3700g per day for Men 19-50 years

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

• Textured Vegetable Protein, Dry has 1.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin C than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Textured Vegetable Protein, Dry as well as Toasted 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 TVP vs Toasted Sunflower Seeds:

• Textured Vegetable Protein, Dry has 4.6 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 5.1 times more Potassium and 10 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Textured Vegetable Protein, Dry has 1.3 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 56.8 times more Fat, 59.5 times more Saturated Fat and 93.5 times more Omega 6 than Textured Vegetable Protein, Dry.
• Both Textured Vegetable Protein, Dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.