Comparing Nutrients in 14 ounces Sunflower Seeds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	80% 2318kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	2.24% 1.63g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 2.2g	g per day for Men 19-50 years
Fiber	90% 34g	5.22% 2g	38g per day for Men 19-50 years
Protein	147% 82.5g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31% 310mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	36% 0.33mg	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	260% 21mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 50.5 times more Vitamin B3, 13.8 times more Vitamin B5, 27.4 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin C and 225.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 19.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 22 times more Copper, 11.4 times more Iron, 20.3 times more Magnesium, 9.4 times more Manganese, 20.6 times more Phosphorus, 5.4 times more Potassium, 27.3 times more Selenium and 16 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.6 times more Calcium, 4.1 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 17.7 times more Energy, 32 times more Fat, 21.6 times more Saturated Fat, 11.5 times more Carbohydrate, 6.4 times more Sugars, 17.2 times more Fiber and 7.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Dried Sunflower Seed Kernels as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.