Comparing Nutrients in 14 ounces Unsweetened Rice Milk VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Unsweetened Rice Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.43% 187kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.12% 1.2g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	63% 81.7g	130g per day for Men 19-50 years
Sugars	29% 21g	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	3.13% 1.2g	120% 45.6g	38g per day for Men 19-50 years
Protein	2% 1.1g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	246% 3.2mg	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	2% 7.94μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.8% 167IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 468mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	809% 7.28mg	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	9.92% 0.79mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	365% 8.4mg	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	31.8% 222mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Unsweetened Rice Milk vs Toasted Sunflower Seeds:

• Unsweetened Rice Milk has more Vitamin A, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 2 times more Vitamin B2, 10.8 times more Vitamin B3, 48.4 times more Vitamin B5, 20.6 times more Vitamin B6, 119 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.

Comparing minerals per 14 ounces for Unsweetened Rice Milk vs Toasted Sunflower Seeds:

• Unsweetened Rice Milk has 2.1 times more Calcium, 13 times more Sodium and 89.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 49.6 times more Copper, 34.1 times more Iron, 11.7 times more Magnesium, 7.5 times more Manganese, 20.7 times more Phosphorus, 18.2 times more Potassium and 40.8 times more Zinc than Unsweetened Rice Milk.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 13.2 times more Energy, 58.6 times more Fat, more Saturated Fat, 9.9 times more Omega 3, 122.6 times more Omega 6, 2.2 times more Carbohydrate, 38.3 times more Fiber and 61.5 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.