Comparing Nutrients in 14 ounces Sunflower Seeds VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	80% 2318kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	13.6% 2.3g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	43% 31g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	147% 82.5g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	23.5% 0.31mg	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	225% 901μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31% 310mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	91% 0.82mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	374% 2619mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 67.3 times more Vitamin B1, 1.4 times more Vitamin B2, 16.2 times more Vitamin B3, 12.7 times more Vitamin B5, 17.5 times more Vitamin B6, 20.6 times more Vitamin B9 and 319.7 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 23.3 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin C per 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 8.7 times more Copper, 10.9 times more Iron, 21.7 times more Magnesium, 12.9 times more Phosphorus, 4.5 times more Potassium, 11 times more Selenium and 14.7 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.6 times more Calcium, 5.9 times more Sodium and 18.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 9.3 times more Energy, 33.6 times more Fat, 18.6 times more Saturated Fat, 39.5 times more Omega 6, 2 times more Carbohydrate, 21.5 times more Fiber and 9.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.